01 May 2019 - WOD



A) Conditioning

Every 4 minutes for 12 minutes:
5 Power cleans @ heavy as possible
400m run @ fast as possible (or 500m Row / 1km bike)
* Score is time per round

– 3-5 minute rest –

Every 4 minutes for 12 minutes:
5 Front squats @ heavy as possible 1 minute:
Max rep burpees

B) Accessory
3-4 rounds
2 Kettlebell windmills, per side
60 second plank
2 Kettlebell windmills, per side
30 second hollow hold

02 April 2019 - WOD


A) Conditioning
4 x 5 minutes on : 2 minutes off, alternate between i and ii
* Nasal breathing only, gears 1 to 3

i) Pick a monostructural movement (row, bike, run)

15 Wall balls (9/6 kg)
15 Burpees

At the beginning of each rest period perform:
5 cycles of mouth inhale & mouth exhale
7 cycles of nasal inhale & mouth exhale
9 cycles of nasal inhale & nasal exhale

B) Positional awareness
3-5 rounds, for quality:
30 second forearm plank
30 second hollow hold
30 second overhead barbell hold
* Nasal breathing only
* Aim for full breaths

28 Oct 2018 – WOD



In Pairs, complete a 30 minute AMRAP of:

400m Run (While P2 performs alternating arm turkish get-ups)
500m Row (While P2 performs 15 second left side plank + 15 second forearm plank + 15 second right side plank)

* P1 performs the run, then P2 does
* The pair then moves to the row
* If you did the Thriller Throwdown yesterday, use today as a chance to get in some good quality aerobic work and get ready for next week
* If you did not train yesterday, push the pace on the row/run and use the TGU and planks as an opportunity for active recovery


* For this 6 week cycle we will be working on power variations. This is to focus on speed and force production in both the second and third pull on the lifts. This will be followed by full variations at lighter loads to focus on technique and stability

A) 3 Position Power Snatch (Floor, below the knee, and above the knee)
Build to a heavy load for the complex

B) Snatch: 5-7 x 1 (with 3 second pause in receiving position) @ the weight from A


A) Zercher Squats
5 x 3 @ 75%

B) Skill Work: Toes to Bar

C) 12 Min AMRAP For Quality
10 x Pistols to a box (each side)
12 x Barbell Hip Thrusts
10 x Single Leg Barbell Romanian Deadlift (each side)

19 Sept 2018 – WOD


A) Strength: Deadlift
3 x 2.2.2 @ 80% 1RM
* 25 seconds rest between doubles
* 4 minutes rest between sets

B) Accessory
Every 60 seconds, for 16 minutes:
10 Single leg deadlifts, left leg @ 3011
10 Single leg deadlifts, right leg @ 3011
8 Barbell glute bridge
45-60 second plank hold
* Add load if needed

Followed by
With a partner complete:
800m Heavy bearhug sandbag carry, performed with as few breaks as possible
* Switch with partner once you have to drop the sandbag

15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop

B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)

31 May 2018 – Take it eeeeeeasssyyyyy....


A) Warm-up
2-3 rounds of:
10 Deadbugs
10 Bird dogs
10 Alternating cossack squats with pause in the bottom
10 Thoracic extensions

B) Recovery
20 minutes at an easy pace
350m Run
90 seconds assault bike
90 second row, no straps
30 second plank
30 second per side single arm farmers carry

C) Skill Work of Choice
Take 10-15 minutes to work on a skill of your choice or do some mobility work (or have a mash party!)

27 May 2018 – WOD


Engine Work (9 – 10 am)

Every 10 minutes, for 30 minutes (3 rounds):
700m Run
40m Right arm overhead dumbbell lunge
40m Left arm overhead dumbbell lunge
10 Burpee pull-ups

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch pull-under: 3 x 3, increasing load

A2) Hang snatch: 3 x 3, increasing load

A3) Snatch: Build to a 1 rep max

Women's Only Class (11 am – Noon)

A) 15 minute AMRAP, for quality:
5-10 Strict chin/pull-ups (or 5 negatives)
10 Strict toes to bar (or Russian leg lifts)

B) 10 minute AMRAP, for quality:
10 High box jump (land & stick)
25 Hollow rocks
* Increase height on the box jump through the rounds, focus on good landing mechanics

C) 15 minute AMRAP, for quality:
5-10 Strict HSPU (or 5 negatives / Box pike HSPU)
5 Max distance broad jump (land and stick)
30 second side plank per side, load if needed

25 Feb 2018 – Welcome Coach David!

We are super stoked to welcome David Caetano to the CrossFit 1864 Coaching Team!
Coach David will be taking over the Tuesday and Friday morning classes starting this week. 


Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 3 Negative chin-ups (5 second lower)
Minute 2: 3 Negative ring dips (5 second lower)
Minute 3: 40 second plank hold

B) Strength

B1) Sumo deadlift: Build to a heavy 5 reps, re-set each rep

B2) 12 minute AMRAP, for quality
10 Close grip bench press
15 Dumbbell tricep extensions
10 T-bar row
15 Dumbbell hammer curls

Specialist Sundays (10 – 11 am)

A) Clean pull-under:
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk:
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

18 minute AMRAP:
In teams of 2:
30 Wall ball
30 Box jump overs
400m run (200 m each)
30 KB swing (24/16 kg)
30 Burpees

* Excluding the run, split work as needed

03 Mar 2017 – The Baseline & Partner WOD


A) The Baseline
For time:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

- Rest 3-5 minutes, then in pairs -

B) The Partner Baseline
18 minute AMRAP:
Partner one completes one round of:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

While partner two must hold:
Front plank
Right side plank
Left side plank

*Partner one can only work when partner two is in a plank position
*Partner two starts with a front plank, when they break they must then hold a right side plank for as long as possible, when they break they must then hold a left side plank. Keep rotating in this order until partner one has completed one round, then switch.