over the box jump

07 Feb 2018 – WOD

Coach Phil is signed up for the 2018 CrossFit Open... Are you?!

WORKOUT OF THE DAY

A) Conditioning: Lactic Capacity
A1) 3 x 90 seconds on : 90 seconds off
12 Power cleans (60/40 kg)
In remaining time row for calories

- Rest 4 minutes -

A2) 3 x 90 seconds on : 90 seconds off
12 Power cleans (60/40 kg)
12 Over the box jumps (24/20 in) 
In remaining time row for calories

- Rest 4 minutes -

A3) 3 x 90 seconds on : 90 seconds off
20 seconds for max power cleans (60/40 kg)
20 seconds for max over the box jumps (24/20 in) 
In remaining time row for calories

*Give 100% maximum effort/speed every single round, anything less will not do

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February! 
Find out more about the Open on our recent blog and sign up for the Open here!

25 Oct 2016 – Get Involved in Box Battles!

Have you registered for the London Box Battles?

For Round 3 of the London Box Battles, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions.

What is the London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London. With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes! 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website, here

How do I register?

There is a registration fee of £15 per athlete. To participate, you will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and food / snacks for participants.

Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY

A) Conditioning

In pairs, 20 minute AMRAP:
15 Calorie row
15 Over the box jumps (24/20 in)
15 Sandbag (or heavy goblet) squat

P1 completes the calorie row
P2 completes the over the box jumps
P1 completes the sandbag squats (thats 1 round)
P2 completes the calorie row...and so on


B) Bonus Gainz: Grip & Oblique Development

Single arm farmer's carry, 200m left side
Single arm farmer's carry, 200m right side
*Stay upright and keep shoulders over the hips

29 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Squat clean
6 sets of: Clean x 1+1 @ 95% of 1RM POWER clean
- Rest 15 seconds between singles
- Rest 2 minutes between sets

B) Conditioning
I go, you go, for 18 minutes:
300m Row
6 Deadlifts @ 75-85%
12 Over the box jumps (24/20 in)
- The deadlifts need to be touch and go, adjust the load as needed.
- Each round is for time, aim for consistency.

04 Nov 2015 – Threshold Method

WORKOUT OF THE DAY

Threshold Method

A) For time:
800m run
30 Barbell-facing burpees
15 Hang power cleans (60/40 kg)

When the clock hits 9 minutes, complete
B) For time:

Run 800m
30 Kettlebell swings (32/24 kg)
15 Over the box jumps (30/24 in) 

When the clock hits 18 minutes, complete
C) For time:

800m Run
30 Barbell-facing burpees
15 Hang power cleans (60/40 kg)
(8 minute time cap)

The goal for this workout is to work at +/- 5BPM of your threshold heart rate. This is the average heart rate from your Airdyne Ramp Test You should be able to keep moving at a hard pace, keeping rest periods short (<12 seconds).