30 Oct 2018 – WOD


A) Strength / Barbell Cycling

Every 2 minutes, for 20 minutes (10 sets) :
3 Deadlift + 3 Hang power clean + 3 Push jerk, unbroken

* Begin at a light to moderate load
* Increase load during sets 1 to 5 and aim to have a minimum of 5 'heavy' sets
* The aim is to cycle the reps! Try to avoid pauses at the hip (with the cleans) and the rack position (with the jerks)

B) Midline

B1) L-Sit: Accumulate 1 minute in as few sets as possible
*Rest 60-90 seconds between sets

B2) Chinese planks: 3 x 60 seconds
* Rest as needed

19 September 2017 – WOD


Strength: Complex Method (Aerobic Power Group)

A1) Back squat: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes – 

A2) Jumping squat: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

– Aimed to increase strength & explosive power
– Development of nervous system to recruit muscle fibres

Strength: Strength / Aerobic Method (Aerobic Capacity Group)

A1) Back squat: Take 20 minutes to build to a heavy set of 5 reps

A2) Back squat: 3 x 10 @ 40% 1RM, tempo 2020
– Rest exactly 60 seconds between sets –

– Fast and slow twitch fibre strength development
– Sustain repetitive high power output

B) Accessory (All Athletes)

B1) 3-5 Supersets
6/6 Single leg romanian deadlift @ 4111
6/6 Lateral lunge with dumbbell @ 4111
6/6 Glute bridge @ 4111

B2) Midline
8 x 20 seconds on : 10 seconds off
Hollow hold
*Squeeze every muscle as hard as possible!


2km Training: Week 1

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) Specific Training

2 rounds: 10 x 200m with 30 seconds rest @ target split
*Rest 7 minutes between rounds


How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leaderboard or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on in each session.


- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

23 August 2016 – Congrats to Andreea & Sarah!

A massive congrats to Sarah and Andreea for their epic performance at the Rainhill Trials this weekend! Andreea finished in 26th place, improving massively on her seeding spot, and Sarah made it to the Finals, finishing in 8th overall. Amazing work ladies!


A) Conditioning

3 Rounds for time:
400m Run
20 Wall balls (9/6 kg)
10 Deadlifts (125/85 kg)

(Time cap: 15 minutes)

B) Midline Conditioning

30-20-10 reps for time of:
Toes to bar (or weighted sit-ups)
Kettlebell swings (32/24 kg)

19 May 2016 – Let's Get Gymnasty


A) Gymnastics* 
21-18-15-12-9-6-3 reps, for time of:
Strict Handstand Push Up
(Time cap: 30 minutes)

*Modifications for today's workout:
Pull-up: 7-6-5-4-3-2-1 x 3-5 second negative chin-ups
HSPU: 7-6-5-4-3-2-1 Wall climbs

B) Midline
5 rounds:
10 Strict straight leg raise + 10 Strict single leg raise, alternating legs

20 Apr 2016 – WOD


A) Lower Body Max Effort

Sumo Deadlift: In 15 minutes establish a heavy set of 3 reps

B) Assistance Work

Box step up @ 20" with barbell on the back: 3 x 12/12
*Do not push off the back foot
*Heavy as form allows

C) Conditioning / Accessory

C1) 21-15-9
Kettlebell Swing (32/24 kg)
Box jump (30/24 in)
(Time cap: 6 minutes)

C2) Midline Finisher (If time allows)
10 Tuck to V-Up complexes

followed by…

100 Hollow body bounces

followed by…

Three sets of:
L-sit flutter kicks on kettlebells x 15-30 seconds

Rest as needed


22 Mar 2016 – Air Force WOD


A) Conditioning

"Air Force WOD"

For Time:
20 Thrusters (42.5/30 kg)
20 Sumo Deadlift High Pulls (42.5/30 kg)
20 Push Jerks (42.5/30 kg)
20 Overhead Squats (42.5/30 kg)
20 Front Squats (42.5/30 kg)

- At the start of every minute, on the minute you perform 4 burpees

B) Gymnastics Midline funzies!

For 15 minutes, alternate between:
Max front lever progression hold
Max plance progression hold

15 Mar 2016 – Introducing 'Engine Work', starting this Sunday!

Ladies and Gentlemen, start your engines!

'Engine Work' begins this Sunday, 20 March at 8.30 am. 

Engine Work is our new class, free to all members, taking place every Sunday from 8.30 – 9.30 am. With Engine Work, our aim is to develop and improve upon our athletes’ conditioning, building a strong aerobic base, as well as developing anaerobic capacity.

Need a brush up on what all this aerobic and anaerobic stuff is? Check Coach Phil’s blog from many moons ago… 

Engine Work will follow a similar structure to our regular CrossFit classes, with a few differences.

First and foremost, our focus will be on the foundational functional movements. At Engine Work, you will see loads of squats, lunges, hinging, pushing, pulling, jumping, running, rowing, and carries - all movements that can be scaled UP OR DOWN according to your needs and goals. We might even get some time in on the Assault Bike... However, you will not see any complex barbell movements (such as Olympic lifts) or heavy weights in Engine Work.

The workout format will also be slightly different than our regular classes. To work on our engines we need to develop our aerobic base, which means we need to hit longer workouts, anywhere from 20 – 45 minutes in length, with some intense intervals thrown in (akin to the Aerobic Cycle we started in October).

The best thing about 'Engine Work' is that it is for EVERYONE.

Engine Work is a great way for athletes new to training and CrossFit to transition into the higher intensity style of training that CrossFit offers. The class also provides that extra time to work on nailing the fundamental squat/hinge/press movements before you start working on the more complex or heavier lifts.

Engine Work is also great for when life happens. Work commitments and travel keep you from training as much as you’d like. An injury that you’re recovering from means that you can’t go straight in to snatching again. You have a shoulder niggle which is getting better, but still bothers you when you try to lift heavy. This is where Engine Work comes in to save the day. This class offers an excellent way to ease back into training after time away or to train around injury.

Finally, Engine Work provides massive benefits to even the most experienced of CrossFitters. To be a well-rounded athlete, you need a strong aerobic base. To do well in the high intensity workouts you see in competitions and in our CrossFit classes, you need a strong aerobic base. To be faster, stronger and last longer, guess what you need? A Strong Aerobic Base. Although you won’t be throwing around loads of heavy metal at Engine Work, trust us, this class will be CHALLENGING. If you need to work on your stamina and endurance (AKA everyone reading this blog), this class is a MUST.

Engine Work is in Team up now, get booked in today! 


A) Strength / Conditioning

20 minute AMRAP:
3 Power Cleans (82.5/50 kg)
3 Front Squats (82.5/50 kg)
3 Jerks (82.5/50 kg)

- This is primarily a strength workout, it should be heavy, it should be hard!
- If you can perform each movement at the Rx load, use it!

B) Gymnastics Midline funzies!

For 15 minutes, alternate between
Max front lever progression hold
Max planche progression hold

08 Mar 2016 – It's Back! 'Developing Gymnastics Strength' Begins 26 April

Please disregard the head position...

In September 2015 we hosted our first course at CrossFit 1864: Developing Gymnastics Strength. We could not have been happier with the results! Through a combination of focused programming, intensive coaching and nutrition advice, the members that participated in the course all together lost over 40 lbs, and participants who began the course with no pull ups or dips, achieved their first strict pull up or dip - some were even able to get multiple reps!

Following this incredible success, and due to popular demand, we are very excited to bring back Developing Gymnastics Strength: Pull Ups & Dips!


  • The course will run from 26 April - 4 June 2016
  • Sessions will be every week on Tuesdays from 7 - 8 pm and Saturdays from 9 - 10 am.
  • Participants will also be provided with nutrition advice during the course to help them towards their goals.
  • Cost: £159


These sessions are programmed specifically to develop your pulling and pushing strength. Each session includes strength development, volume training and specific assistance exercises that are key to developing these movements.

The course is capped at 8 people, and places are going quickly, so book your space soon!

Register via Team up here.


A) Gymnastics Skills: Kipping pull-ups

B) Conditioning

For time:
Row 1000m
30 Deadlifts (100/70 kg)
50 Pull-Ups
(Time cap: 15 minutes)

B) Gymnastics Midline Funzies!

What? For the next 4 weeks, every Tuesday we will be working on front lever and planche progressions.
Why? Levers and planches are a tremendous demonstration of core/trunk strength, work straight arm strength and build shoulder/back strength

For 15 minutes, alternate between:
Max front lever progression hold
Max planche progression hold


01 Mar 2016 – Introducing: Your Midline

It's not as easy as it looks...

Developing Gymnastics Strength: Midline

For the next 4 weeks, we will be working on front lever and planche progressions in every Tuesday class.

Levers and planches are a tremendous demonstration of core/trunk strength. They also develop straight arm strength (struggle with the lockout in your snatch?) and strengthen your back and shoulders.

Week 1 (today!) will cover the introduction to the movements & progressions. The following weeks will be based around performing various progressions and holds.



A) Conditioning

6 rounds for time of:
Run 400m
25 Burpees
(Time cap: 25 minutes)

B) Gymnastics Midline Funzies!

B1) Introduction to front lever & planche holds
B2) If time allows, alternate between:
Max front lever progression hold
Max plance progression hold

16 Feb 2016 – Movement Standards for the Open Athlete

Judge Mo-Tron is always watching...

Judge Mo-Tron is always watching...

The Open is upon us! This means that you Crazy Ones will be taking on five workouts in five weeks that will test you physically AND mentally. The Open gives you an opportunity to experience what it’s like to participate in a CrossFit competition: from the intensity of the WOD and the atmosphere of the box to the movement standards and judging. We’ve already spoken about the atmosphere and intensity, now it’s time to go over the nitty gritty: the movement standards and judging. Every athlete registered for the Open will be assigned a judge to count their rounds and reps and make sure they are hitting the specified movement standards (and ‘No Rep’ them if they don’t!)

We’ll be discussing how to be the best judge you can in a future blog, but first we want to focus on the Athlete. For your reps to count in your workout, it is your responsibility as an athlete to ensure that you hit the standards for the movement you are performing.

What are Movement Standards?

Movement Standards are quite simply the standards you are expected to maintain for each movement of a workout, specifically the range of motion. You have seen your coaches demo movement standards before a WOD (when we tell you to get your chest and thighs to the ground for a push up or hit the target for a wall ball), and before each Open workout, CrossFit HQ will be releasing a video demo-ing the required movement standards for each WOD.

Why are Movement Standards important?

Movement standards are important because, in CrossFit, full range of motion is paramount. The human body is a complex and intricate piece of machinery, with joints that have been made to flex, extend and rotate through a wide range of motion. In every workout, we want you to work through that entire range of motion. Think about it... if you were only to ever open a door halfway, over time, the hinges on that door would get rusty. If you don’t go through full range of motion, your body will ‘get rusty’ and will be limited in its capabilities and more prone to injury and decreased performance.

So, that’s the fitness-side of why movement standards are important, now for the competitive side… Movement standards ‘level’ the playing field. They ensure that every athlete doing the workout is doing the same movement, whether they’re doing the WOD alongside you or in a box on the other side of the world. Similarly, movement standards make sure that each time you repeat a workout, you’re repeating the same movements. Imagine if you did ‘Karen’ (150 wall balls) last year and for 50 of those reps, you were a foot under your target and for 25 of the reps, you didn’t squat below parallel. And you got a bitchin’ time, 6:00 flat. Let’s say that you repeat ‘Karen’ this week, but this time you have a judge. This time all of your reps are to the movement standards and, when your reps don’t meet movement standards, they don’t count. Your time sky rockets up to 7:30; however, it’s impossible to say if your fitness improved or not because you have essentially done two, completely different workouts.  Now, if you would have performed to movement standards, you would have a solid metric of your physical improvement, instead of second guessing yourself and your time. 

In the weeks leading up to the Open, make sure you pay close attention to your coaches when they are demo-ing the movement standards they expect to see during a WOD and pay even closer attention that you are hitting these standards. If you hear a coach shout 'No Rep', re-do the rep. If you aren't quite sure if you hit the movement standards, but didn't hear a coach shout 'No Rep', re-do the rep... better safe than sorry! If you have any questions about the movement standards, ask! And if you don't yet have the ability to hit the standards, be sure to ask a coach how you can scale the movement so it is appropriate for you. 


A) Strength: Back squat

Saturday you will be re-testing your 1 Rep Max!

Use today as a de-load. Focus on quality reps and speed out of the bottom. Do not let the load climb to a point where this falters.

Perform 3-5 x 5, climbing
- Rest as needed between sets

B) Midline accessory work

3-5 rounds:
Max kipping toes to bar (as soon as you lose the kip, stop)
15 Good mornings
- Rest 90 seconds between rounds

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!