ring dip

05 May 2019 - WOD


Engine Work

2 Rounds for time:
800m Run
21 Dumbbell power cleans
21 Dumbbell push press
15 Dumbbell power cleans
15 Dumbbell push press
9 Dumbbell power cleans
9 Dumbbell push press
* Can also use kettlebells

Specialist Sunday

A) Skill
3 sets of:
3 tall split jerk + 3 Behind-the-neck Split jerk + 3 split jerks

B) Split Jerk
Build to a heavy single

C) Front squat + Split jerk
5-7 x 1+1 @ 90%+ of B

Barbelles Lifting Class

A) Strength: Sumo Deadlift
Build to heavy 3 for the day

B) Gymnastics Strength
B1) Ring Dips / Ring Support Hold: 3 x 5 / 5 x 20 second hold
B2) Pull Ups / Negatives: 3 x 6

C) 12 min EMOM
Min 1: 20 second handstand hold / 2 wall walks
Min 2: 5-10 Toes to bar variation
Min 3: 6-8 medball hamstring curls

04 May 2019 - WOD


Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


A) Conditioning

In teams of 2, each athlete must complete:
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes

B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side

19 April 2019 - WOD


A) Strength / Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max dumbbell bench press (22.5 / 15 kg)

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max power cleans @ 90-95% of 5RM

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max strict ring dips

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!


Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)

Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press

Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

24 Feb 2019 - WOD


Engine Work

* If you did the Open workout, keep today easier and just move. Keep to breathing gears G1 and G2, no higher!

In Pairs, complete a 30 minute AMRAP of:
400m Run (While P2 performs alternating arm turkish get-ups)
1km Bike or 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

Specialist Sunday

A) Skill Focus
Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 20 minutes:
Establish a heavy double on the power snatch

C) Pausing snatch deadlift:
Every 90 seconds for 9 minutes, perform 2 reps
* Pause for 2 seconds at 2 inches below the knee

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 85-90%

B) Ring Dip Variation
3 x 6

C) Accessory
C1) 10 x Barbell Hip Thrusts
C2) 10 x Staggered Stance Kettlebell Deadlift

06 Jan 2019 - WOD


Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday


A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

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

18 Dec 2018 - Meet the Legends: Gareth Maddock

The next member of the Legends of CrossFit 1864 leaves us speechless. I mean, what can you say about Gareth Maddock, an individual who started off barely able to do three burpees without resting (be sure to ask him about the first time he did ring rows…), to the athlete we see now, who has developed such a strong mental grit and determination that we’re certain there’s no obstacle that can hold him back. And that’s just his athletic abilities! Our O.G. Best Banter Award winner, Gareth always brings his good spirit and wit to every class he attends (and a bit of political commentary, if prompted…). And by the way, if it weren’t for this Legend, we wouldn’t have such kickass leaderboards for our Throwdowns!

What do you do for a living?

I investigate large energy insurance claims for insurance companies all over the world. If a power plant, oil rig, or pipeline goes bang, there’s a good chance it will come across my desk.

How long have you been doing CrossFit, and what is your favourite thing about it?

I started CrossFit in May 2015. The best thing about it is, since my brother (Stu Maddock) joined, I get to watch him cry after every workout.

What is your biggest achievement since starting CrossFit?

When I went under 7 minutes in a 2,000m time trial on the rower. I just missed out a year or so ago, and was gutted. In the months afterwards, we did loads of work on rowing, but I somehow managed to avoid every re-test. I assumed I would be able to do it, but the longer I had to wait, the more I got into my own head about it. I practically cried when I finally did it.

What are your present training goals?

Get back to full fitness after a herniated disc

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

I’d say that (for those thinking about starting) don’t worry that it’ll be too “extreme” for you, even if you’re really out of shape. As long as you can get used to being humbled basically every day, you’ll improve so quickly.

What is your secret talent?

I am rather good a pub quizzes.

If you could do one job for the rest of your life (and money was no issue) what would you do and why?

I’d love to try to write short, funny stories. They wouldn’t be any good, of course, but they wouldn’t need to be.

Finally, what is your favourite sports movie?

Senna - the documentary about Ayrton Senna. I’m not a big F1 fan, but the film is visually amazing, and perfectly captures the drama of his rivalry with Alain Prost, showing what a true competitor he was.


A) Strength
5 Sets of:
3-4 Bench press
– Rest 60 seconds –
L-Sit hold, accumulate 45 seconds in as few sets as possible
– Rest 90 seconds –

B) Conditioning
3 rounds for time of:
400m Run
30 Kettlebell swings (24/16 kg)
20 Ring dips

09 Nov 2018 – Reminder: Pub Quiz on Sunday!

It’s almost time to see which of our members has the brawn, the brains, the beauty, all three, or just in it for a cheeky pint ;)

We’ll see you all at The Mitre, Greenwich, on Sunday 11 November for their pub quiz! The quiz starts at 8 pm, get there early to grab a seat!


A) Conditioning

Every minute for 12 minutes, alternate between:
1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

Immediately into 3 rounds for time:

1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

* Time cap: 12 minutes

30 Sept 2018 – WOD


Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP