22 Mar 2015 - Open 15.4 Skills Session

The CrossFit Open 15.4 is here and for the first time in the history of the Open we have been dealt Handstand Push Ups! 

Today we will be focusing skill practice of both cleans and HSPU ready for smashing 15.4 on Monday!


A) Movement standards and judging the dreaded HSPU.

B) Barbell & Gymnastic progressions: Cleans & HSPU/Push press

C) For those doing the 'Rx'd' workout. Alternating EMOM x 14:

Odd minutes: 2-5 Handstand Push-ups, clean reps.

By 'clean', we mean reps where you do not need to struggle through a press out. Make em' nice and crisp....and let's get those heels over the line!

Even minutes: 3 Cleans (drop and go).

Aim to perform singles with a quick re-set between reps

For those doing the 'Scaled' workout. Alternating EMOM x 14:

Odd minutes: 5 Push press 

Focus on pausing overhead, avoiding resting in the rack position. Smooth efficient cycling is the aim.

Even minutes: 3 Cleans

Over the length of the EMOM (whichever one you are doing) build up the load to the weights you will be using in either the Rx or scaled workout. Aim to spend half the EMOM at the workout weight.

20 Feb 2015 – BroSesh this Sunday!

Don't forget, it's BroSesh Sunday this Sunday! The BroSesh will start at 10 am (there will be no regular CrossFit classes) and will go until about 11.30, when we head to the Wharf for burgers and beer! This session is free to all members. Who knows, maybe Phil will sport his onesie again... Register on Team up or email to let us know you'll be joining in on the fun. 


A) Double under Skills

B) 25 minute AMRAP:

Run 400 m
30 Overhead walking lunges (30/20 kg)
20 m Kettlebell farmer's carry (as heavy as possible)
3 attempts at max rep, unbroken double unders

* Your score is the total number of double unders you complete


Be sure to put CrossFit 1864 as your affiliate!

08 Feb 2015 – Open Schedule Update & Snatch Skill Development

The 2015 CrossFit Open is nearly upon us!

Not sure what the CrossFit Open is? Check out our recent blog for more information....

We have spoken with our athletes and, after getting some valuable feedback, we've decided to adjust our plan slightly...

We will now be doing the CrossFit Open workouts in every class on Mondays (starting on Monday 2 March). Our Sunday sessions will serve as a recovery/skills day, with the programming focused on the movements that will be in each Open workout. 

The CrossFit Open is a great experience – the workouts are a blast to do and a great learning experience, you'll give yourself a benchmark of fitness that you can re-test in next year's Open to see how much you've improved, and you get to throw down with all your training buddies! What's not to love?!  I want all of our athletes (no matter how long you have been training) to get involved! 

Get signed up here and be sure to register CrossFit 1864 as your affiliate.


Finish warm-up/mobility with:
3 rounds:
3 Heaving snatch balance (empty barbell)
5 Overhead squats (empty barbell)
30 second hang

A) Snatch pull-under + Hang snatch: 3-5 x 1 + 2

B) Snatch: Build to a technical 1 rep max
*This can be any variation you are comfortable with e.g. hang power snatch, hang snatch, power snatch, snatch

WLC Lounge WOD

For 10 minutes, cycle through*:
10 m forward bear crawl
10 m backward bear crawl
10 frog jumps (broad jump landing in squat with your chest UP!)
10 m forward scorpion walk
10 m backward scorpion walk
10 m forward crab walk
10 m backward crab walk

•This is for quality, not for reps!

06 Feb 2015 – Rope climb skills


A) Gymnastics Skills: Rope climbs
* Be sure to wear tall socks (Sorry Scott!), leggings (maybe your white ones, Mitts??), or something to cover your legs! Rope burns are no fun....

B) Working in a team, complete as many rope climbs (or rope climb progressions) in 10 minutes as possible

C) Complete 32 x 20 seconds on : 10 seconds off:
The first 8 intervals are pull-ups,
The second 8 are push-ups,
The third 8 intervals are handstand holds,
The last 8 intervals are squats.

- There is no rest between exercises -
- The goal is to get as many reps as possible during each interval! -

WLC Lounge WOD

15 minute EMOM:
3 push ups
3 air squats
3 burpees

27 Jan 2015 – Power Clean & Toes to Bar Skills

Wishing our good buddy, Ben Cranwell, all the best for his new adventure in Dubai!


A) Gymnastic skills: Toes to bar

B) Barbell skills: Power clean

C) 3 rounds, 1 minute per station:
Shuttle sprint
Power clean (40/30 kg)
Goblet Squats (24/16 kg)
Toes to bar
- Score is total reps for each round -

WLC Lounge WOD
3 rounds, 1 minute per station:
20 m shuttle sprint
Jumping squats
Sit ups
- Score is total reps for each round -

Sign up for the 2015 CrossFit Open here!
Or find out more about what the Open is here...

25 Jan 2015 – Snatch Skill Development


A) Barbell skills development: Snatch

B) In 10 minutes:
Run 800m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

- Rest 2 minutes -

In 5 minutes:
Run 400m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

* Remember, instead of an 11 am CrossFit class, we will have our first Regularly Learn and Play New Sports day where we learn Parkour! The class is free for all our members!

18 Nov 2014 – CrossFit's Holy Grail: The Muscle Up


A) Gymnastic skill: Muscle-up

B) Alternating EMOM x 10 minutes, for quality:
Odd: 7 Kipping ring row
Even: 7 Muscle-up transition

C) Alternating EMOM x 14 minutes:
Odd: 1-3 Muscle-ups
Even: 10 Thrusters 40/30kg

*Now that you have a full understanding of how challenging a muscle-up is, watch this footage of the Men's Artistic Gymnastics Final: Rings Event from the 2012 Olympics and gain a new appreciation for the incredible strength, stability and flexibility that gymnasts possess! 

16 Nov 2014 – Skills and Drills


Sunday is all about the skills (a nice recovery from Saturday's 'Sham'!) We'll be introducing you guys to some new drills to help improve your snatch tekkers...

A) Overhead squat w/ 3 second pause: 5 x 3

B) Heaving snatch balance + hip snatch: 5 x 1+2

C) 12 min EMOM
Odd: 5 Hang snatch
Even: 15 kettlebell swings (24/16 kg)

*Add load as needed, as long as good form and positions can be maintained