nordic curl

15 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
2 rounds of:
Every minute for 5 minutes:
15/12 Calorie row
Every minute for 5 minutes:
5 Unbroken deadlifts @ 70%+
Every minute for 5 minutes:
15 Burpees

* The deadlifts will get challenging, try and pick something heavy but doable
* Rx+: 20/15 Calorie row

B) Strength / Accessory
2-4 Rounds, for quality:
Barbell bicep curls for a "21 set"
100ft Gun walk
8 Nordic curls, partner assisted

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

27 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In pairs, complete a 30 minute AMRAP of:
500m Row
400m Run
* Nasal breathing only

Specialist Sunday

A) 3 Position Snatch: Build to a heavy single
* Floor + Below the knee + Mid thigh

B) Every 30 seconds for 10 minutes:
1 Snatch at above heavy single

Barbelles Lifting Class

A) Strength
Bench Press: 5 x 5 @ 75%

B) Gymnastics Strength
Pull Up Variation: 3 x 6

C) Accessory
C1) 10x Nordic Curls
C2) 10 x RNT Split Squats
C3) 15-20 seconds Handstand Hold

20 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

5 Rounds:
1 minute: Wallballs 9/6kg
1 minute: Kettlebell swings 24/16kg
1 minute: Assault bike calories (or row)
1 minute: Rest

Specialist Sunday

A) 3 Position clean + Jerk:
Build to a heavy single
* Clean + low hang clean (below the knee) + Hang clean (mid thigh) + Jerk

B) Every minute for 10 minutes:
2 Cleans + 2 Jerks @ 85-90% of above

Barbelles Lifting Class

A) Strength
Bench Press: 5 x 5 @ 75%

B) Strength / Gymnastics
Pull Up Variation: 3 x 6

C) Accessory
C1) 10x Nordic Curls
C2) 10 x RNT Split Squats
C3) 15-20 seconds Handstand Hold

18 May 2018 – Memorial Day Murph Details & Heats

We'll be hosting Memorial Day Murph at the box on Sunday 20 May from 9 am. Need a reminder of what Memorial Day Murph is? Check out our blog.

The Heats
We will run three heats: the first heat will start at 9 am, and heats will run every hour. PLEASE NOTE: when the heat begins, Murph begins, so please show up to your heat ON TIME! You can sign up for your heat via the link on slack and sent to you via email. If you don't sign up for a heat, there is a chance you won't be able to do the workout.

If you plan on wearing a weight vest, please put a "Y" in the "Weight Vest" column. As mentioned in our previous blog, weight vests are on a first come, first serve basis. We have three 10 kg vests available to use. If you are bringing your own weight vest, don't worry about ticking the box. If you need to refresh your memory on whether or not you should wear a vest for the workout, check out our blog here.

What if I can't do a movement in Murph?
As with all of our workouts, if you're not able to do a movement, we will provide a scaled option for you. So, if you don't have pull-ups yet, don't let that keep you from taking part! This is one of our favourite community events of the year, a great opportunity to raise money for an excellent cause, and just really good fun! (Assuming you consider running two miles and doing loads of pull-ups, push-ups and squats, fun. We know we do!). 

The Charity
Memorial Day Murph is free to all members and non-members of CrossFit 1864. All we ask is that you donate to this year's chosen charity, Help 4 Homeless Veterans. You can do this by bringing your donation to the box on the day, or by visiting the charity's Justgiving page.

That Buzzzzzzzz
There is nothing quite like the electricity, the atmosphere, the buzzzzzz our box gets when we all come together as a community and cheer each other on - so let's have that at Memorial Day Murph! Regardless of when your heat is, we want you to come in early or stay late to cheer on your fellow athletes. It's a brutal workout and they are going to need all the encouragement you can give!


WORKOUT OF THE DAY

A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 15 minutes:
12 Partner assisted nordic curls
12 Strict toes to bar
6-12 Strict/Weighted chin-ups

ENGINE WORK: AEROBIC CAPACITY

A) Run

1 mile time trial