push up

02 June 2019 - WOD


Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!

Specialist Sundays


A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%

Barbelles Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

18 May 2019 - WOD


Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

07 April 2019 - Join us for Rock Climbing on Sunday!


Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat

Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

24 Mar 2019 - WOD


At 00:00, complete for time:
2000m Row
* One athlete rows, whilst the other holds two kettlebells in front rack position
* Switch as needed

When the running clock reaches 10:00, complete for time:
800m (together)
120 Kettlebell swings
* One athlete performs swings, whilst the other holds a ring plank
* Switch as needed

When the running clock reaches 20:00, complete for time:
800m Run (together)
120 push-ups
* One athlete performs push-ups, whilst the other holds a handstand hold
* Switch as needed

Specialist Sunday

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout and speed under the bar

B) Snatch
Build to a heavy double for the day, each with 3 second pause at the knee:

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Clean Deadlift: 5 x 3

B) Pull Up Variation: 3 x 6

C) 3 Rounds for Quality

10 Push Ups (deficit if possible)
10 Landmine Rotations (each side)
10 Heavy Russian Kettlebell Swings

30 Dec 2018 - WOD


Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold

04 Nov 2018 – WOD


Engine Work

In teams of 5, with only one teammate allowed per station, complete a 30 minute AMRAP of: Station 1: 300/250m row
Station 2: 30/20 Push-Ups
Station 3: 20 Dumbbell Push Press
Station 4: 25/15 Calories of Assault Bike
Station 5: Rest
* Once everyone has completed their movement, everyone moves on to the next station
* Person on station 1 goes to station 2, person on station 2 goes to station 3...etc

Specialist Sunday

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

B) Clean & Jerk: 5-7 x 1 (with 3 second pause in receiving position of the clean & the jerk) @ the weight from A

Women’s Only Class

A) Bench Press: 5 x 3 @ 80%

B) Strict Chin Ups (or Negatives): 4 x 5

C) 15 Minute AMRAP For Quality:
10 Dumbbell Seated Arnold Press
10 Barbell Bent-over Row
10 Barbell Hip Thrust

20 Oct 2018 – "Tabata This"


A) Conditioning
"Tabata This"
Tabata Row (Calories)
– Rest 1 minute –
Tabata Air Squat
– Rest 1 minute –
Tabata Pull-up
– Rest 1 minute –
Tabata Push-up
– Rest 1 minute –
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

18 Oct 2018 – Announcing: WOD with a Friend, Saturday 10 November

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before.

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community?

Bring them in on Saturday 10 November for our "WOD with a Friend"!

We will be hosting a special partner WOD on Saturday 10 November in all of our CrossFit classes (9.30 am, 10.30 am, 11.30 am) and we want you to bring your friends along! The session is free for all members and their friends.

How do I sign up my friend for the session?

There are a few ways you can do this…

The best way is to send Coach Maria an email with your friend’s contact details (e-mail and/or mobile number) and the time you would both like to train. She’ll get in touch with your friend to get them set up.

The second way is to let one of the coaches at the box know that you will be bringing in a friend. They’ll give you a piece of paper to write down your friend’s contact details and the time you would like to train, and we’ll be in touch with your friend soon to confirm their class booking.

The final way is to simply bring your friend in on the day! Please make sure that you arrive for class at least 10-15 minutes before it starts so your friend can fill out the necessary forms and meet the coach leading the session.

As always, if you have any questions, feel free to e-mail Coach Maria.


A) Cycle 5 - Gymnastics Tests: Pull-up
1-2 attempts at a max rep set (kipping)

B) Cycle 5 - Gymnastics / Conditioning Test

20 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24 kg)


For time:
100 Pull-ups
100 Push-ups
100 AbMat sit-ups
100 Air squats