over the bar burpees

03 Nov 2018 – WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

With a partner, alternate complete rounds for 30 minutes:
8 Toes to bar
10 Dumbbell hang clean + jerk, alternating arms
14 Calorie row

Competition Class

A) Breathing Tests

B) Warm-up

*Nasal Breathing Only (closed mouth!)
With a partner alternate after every run, for 10 minutes:
Row
200m Run

C) Gymnastics: Ring muscle-ups

C1) Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

C2) Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

C3) Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

C4) In 10 minutes:
Muscle-ups
200m Recovery run
* When you come off the rings for a run
* This is not a max set each round, focus on technique and stop before failure


D) Conditioning

This was a recent European Championships Qualifier, below are both Rx and Scaled divisions, as well as the scores needed to be in the top 75 (qualifying) places.


12 minute AMRAP:
12 Cleans (50 / 30 kg)
7 Over the bar burpee
10 Cleans (60 / 37.5 kg)
7 Over the bar burpee
8 Cleans (70 / 45 kg)
7 Over the bar burpee
6 Cleans (80 / 52.5 kg)
7 Over the bar burpee
4 Cleans (90 / 60 kg)
7 Over the bar burpee
2 Cleans (100 / 67.5 kg)
7 Over the bar burpee
AMRAP Cleans (110 / 75 kg)

Male top 75 score = 107 reps
Female top 75 score = 103 reps


* Scaled loading

30 / 20 KG
35 / 25 KG
40 / 30 KG
45 / 32.5 KG
50 / 35 KG
55 / 37.5 KG
60 / 40 KG

Male top 75 score = 137 reps
Female top 75 score = 133 reps

19 Dec 2016 – FIT in SIX is back!

Our very first FIT in SIX crew after their final session!

FIT in SIX is back!

We are very excited to bring FIT in SIX back in 2017! Our second FIT in SIX challenge will kick off on 21 January 2017.

Overall I just wanted to say how much I enjoyed the course, your teaching and support was fantastic throughout. I was always excited and motivated to attend the next sessions, learn something new and see everyone from the group and work through the new challenge as a team.
— Hannah D.

What is FIT in SIX?

FIT in SIX is a six week challenge for women only, offered exclusively at CrossFit 1864 and lead by Coach Maria de Lamerens. Through a functional and high intensity exercise programme, nutrition guidance, expert coaching, and a great group of women supporting you, FIT in SIX is the best way to kickstart your new year and get you in the best shape of your life!

Do you have a friend, family member, partner or co-worker who you think would be perfect for the challenge? Have them e-mail Coach Maria, maria@crossfit1864.com or visit our FIT in SIX website: www.crossfit1864.com/fit where they can get more details. 

WORKOUT OF THE DAY

A) Strength: Back squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

B) Conditioning
In a 6 minute window, complete as much of the following ladder as possible, increasing by 3 reps each round:
3 Thrusters (30/20 kg)
3 Bar over burpees
6 Thrusters (30/20 kg)
6 Bar over burpees
9 Thrusters (30/20 kg)
9 Bar over burpees
12 Thrusters (30/20 kg)

08 Nov 2016 – Watch the Clock

Congrats to everyone who competed in the London Box Battles over the weekend!

WORKOUT OF THE DAY

A) Conditioning: Watch the Clock
*The aim is to complete each individual workout as fast as possible, maximising the rest period.

At the 0:00, complete:
3 Rounds for time:
10 Power snatch (42.5 / 30 kg)
10 Over the bar burpees

When the clock hits 10:00, complete:
2 rounds for time
15 Power snatch (50/35 kg)
15 Over the bar burpees

When the clock hits 20:00, complete:
1 Round for time
30 Power snatch (60/40 kg)
30 Over the bar burpees
(Time cap: 10 minutes)

B) Bonus Gainz: Lat/Midline Development

Sandbag carry wth bearhug hold: 2-4 x 50m

02 Oct 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Hang clean
Every 2 minutes, for 12 minutes (6 sets), perform 3 hang cleans.
*Perform as singles, rest 5-10 seconds between reps

B) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean & Jerk
Every minute, for 10 minutes:
1 Power Clean + 3 Front Squats + 1 Jerk

B) Gymnastics
B1) Perform 1 set of max rep muscle-ups
B2) Perform 5 sets at 50% of B1, resting as little as possible

C) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning
4 minutes: Row for distance
4 minutes: 5 Burpee box jump (24/20") + 10 Wall balls (9/6kg)
3 minutes: Row for distance
3 minutes: Burpee box jump (24/20"), for max reps
2 minutes: Row for distance
2 minutes: Wall balls 9/6kg, for max reps
1 minute: Max effort row for distance - It's the final minute, go as hard as you can

25 Mar 2016 - Back to the 80s this Sunday!

Four down, one to go! Open 16.5 is upon us and you know what that means... No, no. Not thrusters and box jumps... it's time to put on your best 80s get-up and rock out to Whitesnake!

We will be doing the Final Open WOD (Open 16.5) in our best 80s fancy dress on Sunday 27 March from 9.30 - Noon (timings are approximate depending on the WOD). We will be running the workout in heats and we encourage everyone to come early (or stay after) to cheer on your fellow Crazy Ones! At the end of the session, we will be giving out prizes for the Best Dressed Athletes! 

The session is free to all members, regardless of membership. Get registered here.

WORKOUT OF THE DAY

A) Strength: EMOM x 10:
1 Power Clean + 1 Squat Clean + 1 Front Squat

B) Conditioning
For time, complete 3-6-9-12-15 of:
Power cleans (70/45 kg)
Over the bar burpees

15 Oct 2015 – Conditioning: Cardiac Power Intervals

Cardiac Power Intervals

The goals for this workout are:

(1) Elevate your heart rate maximally during each interval. You need to be able to push as hard as you can go
(2) During rest periods your heart rate needs to recover to 130 bpm (if you have a HR monitor)

WORKOUT OF THE DAY

8 x 1 minute on : 2 minutes off (Alternate between A & B)

A) 10 Unbroken deadlifts (100 / 70 kg)
20 wall balls (9/6 kg)

B) 10 Unbroken front rack lunges (60 / 40 kg)
10 over the bar burpees

C) In remaining class time:
Practice Handstands!