pendlay row

23 Dec 2018 - Reminder: Holiday Schedule and Holiday WODs

It’s our last session before we break for the holidays! Remember, the box will be closed from Monday 24 December until Thursday 27 December. Our regular class schedule will start again on Friday 28 December.

Desperate to get in a workout on Christmas Eve? Want to do burpees on Boxing Day? Feeling the need to get sweaty on New Year's? Don't worry, we've got you covered! Our Christmas Eve blog will be dedicated to a selection of workouts that you can do at home with little to no equipment.


Engine Work

In Teams of 3, complete a 30 minute AMRAP of:
8 Dumbbell hang clean and jerks (22.5/15 kg)
10 Medicine ball squat jumps (9/6 kg)
12/8 Calorie bike OR 15/12 Calorie row
* Alternate after complete rounds

Specialist Sunday

A) Low hang clean (below the knee) + Clean: Build to a heavy single

B) Every minute, for 10 minutes: 1 Clean & Jerk at 80-90% of above

Barbelles Lifting Class

A) Sumo Deadlift: 4 x 6 @ 60%

B) Ring Dips/Negative: 3 x 5

C) Accessory
3 rounds, for quality
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

10 July 2018 – WOD


A) Strength: Back squat

* This week we have a de-load from our present back squat cycle

3 x 3 @ 85%

Perform a set of 10 Pendlay rows after each set of back squats

B) Conditioning

For time:
21 Deadlifts (100/70 kg)
400m Run
15 Deadlifts (100/70 kg)
400m Run
9 Deadlifts (100/70 kg)
400m Run


A) Conditioning: Row

4 x 9 minutes on : 1 minute off

* All at a low rate (<24spm)
* At a pace you can hold if it were a straight 36 minute row
* Use your 10 minute test from last week as a guide.

20 June 2018 – WOD



A) Strength/Volume

Perform 6 supersets of:
4 Back squat @ 80% of 1RM
10 Pendlay rows

* Move immediately from movement to movement
* Rest 3 minutes between sets

B) Conditioning: Local Muscular Endurance

32 x 20 seconds on : 10 seconds off:
Front squat @ 65%
Wall ball
Bench press @ 65%

* Perform all 8 intervals on one movement before moving to the next

09 May 2018 - WOD

Join us for a night of bowling this Saturday 12 May from 6 pm at All Star Lanes, Stratford

Sign up via Team up today!


A) Strength

A1) Deadlift: 3 x 5

*Add 0-5kg based on how last week felt

A2) Bench press: 3 x 5

*Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 10 minutes:
8 Close-grip bench press
8 Pendlay rows
8 Romanian deadlift

*Heaviest loads you can perform unbroken


18 Apr 2018 – WOD


A) Strength

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

A2) Bench press: 3 x 5
* Add 0-5kg based on how last week felt

B) Strength / Accessory

With a partner, alternate movements for 15 minutes:
12 Close-grip bench press
12 Pendlay rows
12 Romanian deadlift

* Heaviest loads you can perform unbroken
* If you performed this on 28th March, aim to increase loads

07 Mar 2018 – WOD


A) Strength
Every 90 seconds for 15 minutes, alternate between:
5 Bench press
5 Power cleans, touch and go

*Add 0-5 kg from last week, based on how it felt

B) Strength / Accessory
Complete 2-4 supersets of:
6-10 Strict ring dips
6-10 Sumo deadlifts
6-10 Pendlay rows
12-15 Dumbbell side raisers

* All movements to be performed unbroken and fall within the rep range
* Go as heavy as possible

26 Feb 2018 – Welcome coach dan!

Give a warm welcome to the newest member of the CrossFit 1864 coach team, Coach Dan Thomas (a.k.a. Coach Mr. Fitness). 

Dan was born and raised in New York with a sporting history that consisted of mainly short distance sprinting, cross country running and 10-pin bowling (yes it's considered a sport!). He started CrossFit in 2010 as a member of a small university club at the University of Pittsburgh whilst finishing up a BSc in Chemical Engineering. After completing his degree he moved to the UK to study an MSc in Engineering Management before moving to London for corporate work while coaching on the side. 

Dan will be taking over our Monday morning and Tuesday evening classes, starting this week.

Welcome to the party Dan! 


A) Strength: Back squat
5 x 3, start at 80% of 1RM
* Increase load to something that is a challenge for 3 reps

B) Strength / Accessory
3-5 Supersets:
10 Pendlay rows
20 Double kettlebell front rack walking lunge
30 second weighted side plank, per side

* Heaviest loads that can be performed unbroken
* Minimal rest between movements, rest 2-3 minutes between rounds

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
8 Pendlay row
10 Dumbbell rear delt raise

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.