shoulder to overhead

24 Nov 2018 - WOD



3 rounds, 1 minute per movement, for max reps:
Wall ball (9/6 kg)
Kettlebell swing (20/12 kg)
Shoulder to overhead (30/20 kg)
Row, for calories

Competition Class

A) Nasal Breathing Warm-Up

Walk at a slow pace for 5 minutes (nasal breathing), every minute perform a exhale breath hold until you feel a moderate / strong desire to breath. You should be able to resume nasal breathing after the hold (if not you held for too long)

Immediately into 5 minutes of run/row/bike, nasal breathing only

B) Conditioning: Hypoxic Training

3 rounds:
5 Burpees (as fast as possible)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

- Rest 3-5 minutes -

3 rounds:
5 Burpees (as fast as you can with nasal breathing)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

C) Australian Championships Q.2

20 minutes for both parts A and B

Part A:

30-20-10 reps for time;
Dumbbell deadlifts @ (32 kg (kettlebells) / 22.5 kg)
Burpee box jump overs

Part B:
Remaining time, perform:
3 rep max overhead squat, from the floor

12 Oct 2018 – WOD


A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 2.5 to 5kg from last week
* Perform 1 set every 4 minutes
* This is the last week of this progression


Dynamic effort front squat: 8 x 2 @ 60% w/bands
* Rest 60 seconds between sets

B) Conditioning
CrossFit Open 13.2
10 minute AMRAP:
5 Shoulder-to-Overheads (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)

01 Oct 2018 – Announcing The Thriller Throwdown!

Join us on Saturday 27 October from 9 am for our first ever Thriller Throwdown!

Grab your favourite training buddy (guy / guy, girl / girl), put on your best Halloween costume, and get ready to throwdown! In addition to prizes for our podium finishers, we will also have prizes for the best team and best individual costumes.

Sign up via Team up here and make sure you put your name and your partner’s name on the sign up sheet by the whiteboard.


A) Strength/Endurance
Front squat: 3 x
* Add 2.5 to 5kg from last week
* 10 seconds rest between triples
* 4 minutes rest between sets

B) Conditioning
In teams of two, alternating full rounds, complete 5 rounds each of:
10 Power cleans (50/35 kg)
15 Shoulder to Overhead (50/35 kg)
20 Alternating front rack reverse lunge (50/35 kg)
* Choose a load that will be challenging to complete the round unbroken

12 May 2018 - WOD


CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Indian Relay

B) Team Workout

In a team of 2 or 4
Every minute for 16 minutes, alternate between:
Synchro thrusters
Syncro toes to bar (or ab-mat sit-ups)

*Score is total thrusters + total toes to bar completed
*If in a team of 4, 2 work on the thrusters and 2 on the toes, then they pairs switch each minute
*In a a pair alternate movements each minute

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Heavy double

A2) 2 Cleans + Jerk

B) P4P Qualifier 1

For time:
12 Cleans
100 Double Unders
12 Front Squats
100 Double Unders
12 Shoulder to Overhead
100 Double Unders
12 Overhead Squats
100 Double Unders

Rx Male = 80% bodyweight
Rx Female = 65% bodyweight
Masters Male = 70% bodyweight
Masters Female = 55% bodyweight

07 May 2018 - WOD


A) Strength

A1) Back squat: 3 x 6

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

B) Strength / Conditioning

15 x 40 seconds on : 20 seconds off, alternate between:
Shoulder to Overhead @ 70% 1RM strict press
Double kettlebell front rack walking lunges
T-bar row

*STOH - Strict press for as long as possble, then push press when needed

09 Apr 2018 – "Lyon"


A) Strength
A1) Back squat: 3 x 6
* Add 0-5 kg based on how last week felt

B) Strength / Conditioning
5 rounds, each round for time, of:
7 Squat cleans (75/50 kg)
7 Shoulder-to-overheads (75/50 kg)
7 Burpee chest-to-bar pull-up

* 2 minutes rest between each round
* Aim to complete the 14 reps of barbell work in as few sets as possible

25 Jan 2018 – WOD

Less than one month until we kick off the 2018 CrossFit Open at CrossFit 1864! Find out more about the Open on our recent blog and sign up for the Open here!


A) Conditioning: Threshold

In 10 minutes:
Run 1 mile
In remaining time, perform an AMRAP of:
Thrusters (42.5/30 kg)
Burpees over the bar

– Rest 3 minutes – 

In 7 minutes:
Run 800 m
In remaining time perform an AMRAP of:
Shoulder to overhead (60/40 kg)
Burpees over the bar

– Rest 3 minutes –

In 4 minutes:
Run 400m
In remaining time perform an AMRAP of:
Front squat (80/50 kg)
Burpees over the bar

06 Nov 2017 – The Brain's Role In Learning

Neuroscience is deepening our understanding of the brain.

In recent times, it has become evident that our brain is like any other muscle in that it can be trained, developed and ultimately improved.

The more we practice a skill, the greater the changes in the neural pathways in our brain, and these changes take time and repetition (just like improving your back squat).

You may have heard of the 10,000 rule? It takes 10,000 hours of deliberate practice to reach mastery and elite performance, whether this is becoming a concert pianist or playing an Olympic sport. Very few people reach these levels, largely because very few put in the amount of dedicated time that it takes. 

Put this in to context with your training at the gym... Hopefully this highlights that learning movements like double under, muscle-ups, snatch or clean and jerk take time and is not something that is easily mastered!

Whilst learning double unders takes less time to master over becoming a world class pianist (although sometimes we may question this!), the take away message is that it takes time and repetition to acquire new skills. The more complex the skill, the longer it takes.

It's also important to understand that by repeating errors time and time again our brain will be making neural connections in a way that is not helpful. Instead, it is learning from errors and correcting them which is how our brain eventually creates the correct pathways.

With that in mind (no pun intended) it's on to our weekly task!

This week we want you to spend 10 minutes a day working on something that CHALLENGES you, something that makes you uncomfortable or something that you feel you are 'naturally' bad at. Remember, with a growth mindset, anything is just need to put your mind to it.


A) Lactic Explosive Repeat (Speed / Power Group)

A1) 10 x 30 seconds on : 15 seconds off
Assault bike for calories

– 5 minutes rest –

A2) 10 x 30 seconds on : 15 seconds off
Shoulder to overhead (60/40 kg)

– 5 minutes rest –

A3) 10 x 30 seconds on : 15 seconds off
Box jump (24/20 in)

* Each round is for max power output
* For the shoulder-to-overhead, choose a load you can cycle with for large sets

A) Lactate Threshold (Aerobic Capacity Group)

At 00:00, complete:
60/45 Calorie row

At 07:00, complete 21-15-9 reps, for time of:
Box jump (24/20 in)
Push press (60/40 kg)

At 14:00, complete:
60/45 Calorie row

At 21:00, complete 21-15-9 reps, for time of:
Front squat (60/40 kg)

At 28:00, complete:
60/45 Calorie row

01 August 2017 – WOD

Thanks for the support this weekend guys!


A) Strength

4 sets of:
10 Alternating front rack reverse lunge
– Rest 60 seconds –
2 Turkish Get-Ups per arm
– Rest 60 seconds –
30-45 second side plank, per side
– Rest 60 seconds –

B) Conditioning

"CrossFit Open 13.2"

Complete as many rounds as possible in 10 minutes of:
5 Shoulder-to-Overheads (50/35 kg)
10 Deadlifts (50/35 kg)
15 Box Jumps (24/20 in)


2 x 3000m with 5 minutes rest between each:

500m fast
500m slow
400m fast
400m slow
300m fast
300m slow
200m fast
200m slow
100m fast
100m slow

*Fast is anything over your 5 km PB pace
*Slow is at recovery 'conversational' pace


15 May 2017 – De-load week begins

It's time to start our second de-load week, following the second phase of our strength cycle.

In case you missed our blog for our previous de-load week, de-loads are a very important part of any training cycle. This is the period where we reduce volume and intensity compared to the previous weeks, thus giving the body a period of time to recover.

Following our de-load week, the next three week phase will be the final phase of our dedicated strength cycle.

Mondays, Wednesdays and Saturdays

These days will be split into 3 main sections:

Max Effort Lift: You will be asked to work up to a heavy set of 1-5 reps in a squat, hinge or pressing movement. The movement variation will change each week.

Volume/Hypertrophy: Compound barbell and gymnastic movements, performed for high reps (ouchie!)

Accessory: The sprinkle of magic dust.

Tuesdays, Thursdays, Fridays, Sundays

These days will be programmed not to interfere with our three main high intensity/high volume days. This does not mean that they are any less important!

Largely aerobic in nature, these will gradually begin to bring more conditioning (at low intensity) back into the fold with a focus on skill development.

Think of these days as practice days. Show up to hone your movement skills with a spirit of playfulness, intentional virtuosity, and a willingness to learn alongside your teammates.


A) Strength: Push press
3 x 5 @ 75%

B) Conditioning
Shoulder-to-Overhead (60/40 kg)
Chest-to-bar Pull-up

* Time cap: 10 minutes


04 Feb 2017 – My Advice for the CrossFit Open

Teams for the CrossFit 1864 Open Competition will be announced Saturday afternoon! Have you registered for the Open yet??

2017 will be my eighth CrossFit Open! Holy moly!

During my 8 years I have taken part as a complete newbie, a gym member, a CrossFit coach, a gym owner, an injured athlete and a seasoned CrossFitter. I have also seen hundreds (maybe thousands) of friends and fellow CrossFitters go through the Open, so I like to think I have a few nuggets of advice I can offer up…

My Advice for the Open newbie

So this year is your first CrossFit Open? Get ready for an awesome experience!

#1 Ignore the clock

The Open can be an intimidating experience for the CrossFit newbie. There are lots of people around, workouts you don't quite understand, movements you don't quite have confidence performing, people talking about leaderboards, workout strategies and the best way to get the fastest time. Your head might be spinning so, just take a moment…and breathe.

The Open is a wonderful experience but it can be tainted if you focus on the wrong elements. Our advice for Open newbies is to forget about your workout score, ignore the clock and focus on enjoying the environment. The Open is a time when the whole gym comes together. You get to meet new faces and catch up with friends who train in other classes. It's a chance to have somebody cheering you through your final reps and an opportunity for you to repay the favour when they need your encouragement.

The Open is FUN! So make sure it stays that way.

#2 Avoid the strategy trap

Workout strategies… be prepared to see Facebook littered with videos and blog posts on "the best way to approach open 17.1!". Workout strategies are hugely individual and what will work for one athlete will be terrible for another.

Those that need a serious workout strategy are athletes who are on the cusp of qualifying for Regionals (a very small % of CrossFitters worldwide).

If you are new to CrossFit, your goal should be to take part in each of the 5 workouts, get involved in the community atmosphere and give it your all (think about the email I recently sent - now is your time to go HAM!). What happens in the workout happens…it's just a workout after all!

#3 Be proud of your achievements

The Open is a great opportunity to test yourself and set some markers for the next year of training. Open workouts provide a great benchmark from which to measure your success, so with each workout give your best effort and be proud of what you accomplish. You'll be surprised at what you can do!

#4 Have fun!

You will only have one First CrossFit Open, so enjoy the experience! Work hard, be silly, try new things, challenge yourself, help judge a fellow athlete, get involved in the Team Competition, use these five weeks to learn what the Open and CrossFit is all about…Having Fun!

For the experienced Open athlete

I see this is not your first rodeo, you have been here before, you know some of the ups and downs the next 5 weeks can present….

#1 Know your capabilities

The Open is the most fun and exciting time of the year, but it also coincides with Silly Season.

Each year of the Open we see athletes attempt to take 10 giant leaps forward, and it often ends in frustration. As an example, a couple of years ago there was a 1RM Clean & Jerk attempt as part of an Open workout. I witnessed several athletes attempting to lift weights waaaay above anything they had achieved prior. Not only are you more than likely to miss, but you are increasing your injury risk and sitting on the side-lines for the rest of the Open.

That being said, we encourage everyone to push themselves and use the Open as a chance to try and achieve new PBs. However, bear in mind where you are in your fitness journey. If your pull-ups are sketchy do not become frustrated if you do not get a muscle-up when a workout with muscle ups is inevitably announced. If your best overhead squat is 65kg and a workout calls for 50 reps at 50kg, do not be surprised if you are doing sets of 2-3 reps instead of blasting through the 50 reps on 2 sets of 25 reps.

The other thing to discuss, is injuries. If you have a present injury then do not power on through regardless. The only thing you will achieve is putting yourself in danger of further harm and prolonging your recovery. However, being injured does not mean you cannot join in! The word that comes to mind is 'modifications'. If you need to scale loads or reps then do it, if you need to completely change a movement, then change it!...It's ok! Not doing a workout "because you cannot go RX" is just being bull-headed.

What's better yet, why not get in touch with the other people with broken limbs and wonky appendages and all agree the same workout modifications (with Coach's advice) and all do the same workout together! 

It's about knowing your strengths and weaknesses, it's about setting goals and targets, and it’s about remaining humble and respecting the training process.

*Always check-in with a coach before the workout to discuss your injury and limitations

#2 Have a plan (but be prepared for it to go out the window!)

The more experienced CrossFitters out there will have a good idea of how their bodies hold up against certain movements, certain loads and certain workouts. When an Open workout is announced, you will almost instinctively know that it's going to be a strong workout for you, or you're going to dread it and just want to hide under the covers.

Have a plan in mind - this coincides well with point #1 and knowing your strengths and weaknesses - but be prepared for the plan to crumble alongside the ability to move your legs after you just did a 60 calorie row with a litttttle too much gusto (Open 14.4 anyone?).

The best thing about Open workouts (and it is the best thing) is their ability to smack you in the back of the head and give you the world's biggest wedgey right when you thought you were on track to get the best time on the leaderboard. It's such a humbling (and nauseating) feeling, but the realisation you still have many areas to improve upon and so much more potential is exciting!

#3 Celebrate every success

The Open is the PERFECT time to set some goals and benchmarks for the year ahead. Your experiences in these five workouts will teach you more about yourself that any other session at the gym.

However the usual thoughts are 'Wow that sucked!' or 'I thought I would do better', but there is always something in every workout you can be proud of. Perhaps it's that you actually got a couple of squat clean reps at the 82.5/52kg weight (Open 16.2), or perhaps you did the most Handstand Push-ups you have ever in a workout, even if the number is only 6 reps (Open 16.4) or maybe it's just something as simple as 'at least I took part!"

There are ALWAYS some positives, you just need to be a strong enough athlete to possess the awareness to see them.

#4 Have fun!

You are the wise CrossFitter who the Open newbies look up to in awe, with your graceful toes to bar (at least to them) and your super heavy barbell (at least they can't lift it, yet).

This year the Open is about sharing your experiences with others and improving on your past year's achievements. Work hard, have fun, and learn about yourself, because there is never a better opportunity.


In teams of two, complete for time:
50 Back squats (60/40 kg)
40 Pull-ups
30 Shoulder-to-Overhead (60/40 kg)
50 Front squats (50/35 kg)
40 Pull-ups
30 Shoulder-to-Overhead (50/35 kg)
50 Overhead squats (40/30 kg)
40 Pull-ups
30 Shoulder-to-Overhead (40/30 kg)



(and don't forget to list CrossFit 1864 as your affiliate!)

28 Jan 2017 – The Importance of Warming Up

For the most part, CrossFit 1864's sessions are run the following way:

Whiteboard huddle
General and Specific Warm up
Strength and/or Conditioning piece
Cool down / post-WOD whiteboard huddle

If we ran a poll and asked what our members thought the most important part of our classes is, I bet that everyone would say the Strength and / or Conditioning piece. And you would be mostly right. I mean, without our strength and conditioning piece, how are you going to get stronger and improve your conditioning, i.e. why you came here in the first place??

However, it is actually the 10-15 minutes BEFORE the strength and conditioning that is key to your development and will bring you closer to the gainz...

"But the warm up is child's play, right? There's no heavy weights, no high intensity, to be honest, sometimes it just feels a little bit dull and UNNECESSARY."

Quite the contrary! The warm-up is the most important part of the class and your success as an athlete is dependent upon it.  Now let me tell you why…

Gets you warm

The first role of our warm-up is to GET YOU WARM. Obvs. Let me tell you… Baby, it's cooooold outside. Taking in to consideration safety first, trying to sprint or do anything heavy or dynamic when your muscles are cold is a recipe for disaster and just begging for a pull or a tear.

But we're not just trying to warm up your muscles, we're trying to warm up your Central Nervous System (CNS). Have you ever noticed that when you're prepping for a heavy or complex (Read: Olympic Lifting) session, your coaches have you do loads of bounding, Junk Yard Dog, or explosive movements like kettlebell swings? That's to wake up your CNS and to get you primed for the heavy lifting you are getting ready to take on. The same principle applies to short sprint-style workouts such as Fran or the Bergeron Beep Test. Ever tried these workouts in the middle of winter after a 5 minute warm up of mountain climbers and twisting bears? It sucks. Don't do it. Your score will suffer and your body will feel miserable. The shorter and more intense the workout, the longer the warm-up needs to be.

Dynamic Mobility

Before our strength or conditioning begins, we need to introduce you to the ranges of motion we want you to hit during the session. And just because you're not sat on a foam roller doesn't mean we're not taking you through a mobility piece and improving your range of motion. In our warm ups, we normally utilise dynamic mobility (versus the static mobility of mashing, rolling or static stretching). Dynamic mobility comes in many shapes and sizes, from our wall squats and crossover lunges, to wall-facing handstands, bear crawls and inchworms. With these movements, we are not just improving your range of motion; we're also teaching your body how to best use its newly increased range, whilst still keeping you warm.

Movement patterns

All of the movements we do can be broken in to a group of archetypal positions:

The Shoulder

Overhead position: (Full flexion + External rotation) e.g. top of a pressing movement
Front rack position: (Flexion + External rotation) e.g. rack position in a front squat
Hang position: (Internal rotation) e.g the pulling of the arms in the snatch/clean
Press position: (Extension + Internal rotation) e.g. Bottom of a push-up

The Hip

Squat position: (Flexion + External rotation) e.g. a squat
Lunge: (Extension + Internal rotation) e.g. a lunge or back leg when running
Pistol: (Full hip flexion + full ankle dorsiflexion) guessed it. A Pistol

For more details on the archetypal positions, check out our blog here.

During the warm-up we aim to get you hitting the same movement patterns that you will come across in the strength and conditioning pieces later in the session. Whether you notice it or not you are actually doing a lot of skill work (if you are focusing on moving well) as well as improving ranges of motions and getting warmed up.

Skill Development and / or Strengthening

You've no doubt seen this more recently with our Open Prep Specific warm-ups, but just in case you haven't… We also use the warm up as a great opportunity to throw in some extra skill development and basic strength work. Hanging is great for mobility, but it's also great for improving grip strength. The single arm / single leg work is introducing some uncommon planes of movement as well as bringing in some unilateral loading of movement, both great ways to address strength and mobility imbalances. Tabata skipping is a great way to get get you warm, but it's also a great opportunity for you to get in some practice with your skipping and try linking double unders whilst you're fatigued.


There are some days when you come in to the gym a bit deflated, tired from a rough week, not really feeling motivated at all to train. Hell, after spending 30 minutes on the tube with your face in someone's armpit, you might not even want to see another person, let alone partner up for a workout! But, as the minutes go by, you find yourself playing musical medballs, abmat tag, jumping over and crawling under people you've never met before like you were still in primary school, laughing with your warm-up partner as Carly Rae Jepsen plays YET AGAIN (will Coach Maria EVER get a new playlist?). Before you know it, you're in a completely different mood, you're a completely different person! You're pumped, buzzing off post-WOD endorphins, high fiving and chest bumping people. How did that happen?! Well, the warm-up played a big part! In addition to all the aforementioned things we use warmups for to improve your training, your coaches also use warm-ups to act as icebreakers, to help you relax and unwind from your day, introduce you to a new member, and make sure your sessions are just as much about play as they are about working hard and lifting heavy. Because what is training good for if you can't have a little fun?


A) Strength: Thrusters
At 00:00, complete for time:
20 Thrusters (60/40 kg)

At 05:00, complete for time:
15 Thrusters (70/45 kg)

At 10:00, complete for time:
9 Thrusters (80/50 kg)

B) Conditioning
Every minute, for 5 minutes:
12 Hang power cleans (60/40 kg)
Straight into...
Every minute, for 5 minutes:
12 Shoulder to overhead (60/40 kg)
Straight into...
Every minute, for 5 minutes:
12 Toes to bar



(and don't forget to list CrossFit 1864 as your affiliate!)