strict toes to bar

09 Jan 2019 - Member Appreciation Week: Beyond the Workout

For our third day of Member Appreciation Week, we are excited to host a new event, Beyond the Workout!

Taking place on Wednesday at 7.30 pm, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes.

Beyond the Workout will be broken in to two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.


A) Gymnastics Conditioning & Breath work
Every 3 minutes for 36 minutes:

First 12 minutes:
60 seconds of strict handstand push up & row in remaining time

Second 12 minutes:
60 seconds of strict muscle-up & 400m run

Third 12 minutes:
60 seconds of strict toes to bar & Row/Assault bike in remaining time

*Aim to stay breathing in G1 for the monostructural movements
*No higher than breathing in G3 for the gymnastics

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

18 May 2018 – Memorial Day Murph Details & Heats

We'll be hosting Memorial Day Murph at the box on Sunday 20 May from 9 am. Need a reminder of what Memorial Day Murph is? Check out our blog.

The Heats
We will run three heats: the first heat will start at 9 am, and heats will run every hour. PLEASE NOTE: when the heat begins, Murph begins, so please show up to your heat ON TIME! You can sign up for your heat via the link on slack and sent to you via email. If you don't sign up for a heat, there is a chance you won't be able to do the workout.

If you plan on wearing a weight vest, please put a "Y" in the "Weight Vest" column. As mentioned in our previous blog, weight vests are on a first come, first serve basis. We have three 10 kg vests available to use. If you are bringing your own weight vest, don't worry about ticking the box. If you need to refresh your memory on whether or not you should wear a vest for the workout, check out our blog here.

What if I can't do a movement in Murph?
As with all of our workouts, if you're not able to do a movement, we will provide a scaled option for you. So, if you don't have pull-ups yet, don't let that keep you from taking part! This is one of our favourite community events of the year, a great opportunity to raise money for an excellent cause, and just really good fun! (Assuming you consider running two miles and doing loads of pull-ups, push-ups and squats, fun. We know we do!). 

The Charity
Memorial Day Murph is free to all members and non-members of CrossFit 1864. All we ask is that you donate to this year's chosen charity, Help 4 Homeless Veterans. You can do this by bringing your donation to the box on the day, or by visiting the charity's Justgiving page.

That Buzzzzzzzz
There is nothing quite like the electricity, the atmosphere, the buzzzzzz our box gets when we all come together as a community and cheer each other on - so let's have that at Memorial Day Murph! Regardless of when your heat is, we want you to come in early or stay late to cheer on your fellow athletes. It's a brutal workout and they are going to need all the encouragement you can give!


A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 15 minutes:
12 Partner assisted nordic curls
12 Strict toes to bar
6-12 Strict/Weighted chin-ups


A) Run

1 mile time trial

17 Apr 2018 – WOD


A) Gymnastics

10-15 minute AMRAP, for quality:
3 Strict pull-ups
3 Strict knees to elbows
3 Strict toes to bar

* Wear a weight vest if you are a ninja

B) Conditioning

5 rounds for max reps:
1 minute: Bike/row for calories
1 minute: Wall balls (9/6 kg)
1 minute: Double unders
1 minute: Rest


A) Row

Work with a partner, complete 8 x 400m (each)

* Rest while your partner works
* Start at faster than 5km PB pace, aim to increase the pace on every round.

09 May 2017 – WOD

Congrats to Daisy on her 21st place finish at the Rainhill Trials!



A) Strength: 

A1) Legless rope climb (tuck)
5-7 x 2
– Rest 90-120 seconds between sets

B) Conditioning
In pairs, complete a 15 minute AMRAP:
Row for distance

While one person rows, the other must complete:
Max strict chest to bar chin-ups
– Rest 30 seconds –
Max strict toes to bar (chin-up grip)

Engine Work: Aerobic Capacity

3 sets:
300m sprint
300m jog
300m sprint

– Rest 8-10 minutes between sets – 

Sprint: Slightly slower than 400m time
Jog: Twice as long as sprint time


09 Apr 2017 – WOD


Specialist Sundays: Gymnastics (11 am – Noon)

A) Gymnastics Skill: Front Lever Tuck
10 x 1/1 Pull to inversion to single leg lever descent

B) Gymnastics Strength
5 x 2 minutes on : 1 minutes off, each movement for max reps:
Strict Chest to Bar Pull-up
Hollow hold
Strict Pull-up
Strict Knees to Elbows
Strict Toes to Bar

Competition Class (9.30 – 11 am)

A) Gymnastics
3-5 Sets:
3 Strict chest to bar pull-ups
3 Kipping chest to bar pull-ups
1-2 Bar muscle-ups
* Rest as needed between sets
*The goal is to complete the set without coming off the bar

B) Conditioning
18 minute AMRAP in teams of 2:
12/9 Calorie row
9 Box jump overs (24/20 in)
6 Dumbbell hang squat cleans (22.5/15 kg)

C) Midline
Every minute, for 12 minutes, alternate between:
15-20 second L-Sit
1 minute sandbag carry

Engine Work (8.30 – 9.30 am)

A) Conditioning
Working with a partner, complete 2 rounds each
P1: Run 1 mile

P2: AMRAP until partner 1 returns:
15 Calorie row
15 Sandbag squats

11 Jan 2017 – Our First Strength in Balance Session


A) Strength: Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

B) Conditioning
For time:
Thrusters (42.5/30 kg)
Toes to bar
* Time cap: 15 minutes

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.


27 Oct 2015 – Weightlifting Development: Circle Training

Thanks to everyone who came down to Kilos for a Cure on Sunday! Good friends, good times, great cause! 

Thanks to everyone who came down to Kilos for a Cure on Sunday! Good friends, good times, great cause! 


Weightlifting Development: Circle Training

Perform 10 - 1 reps of the following exercises: 

A) Power clean & push jerk
 - Power clean and directly from the catch position into a push jerk
- Keep the load at a weight that allows you to perform the sets unbroken and you can keep the transition from clean into jerk
- You can increase the load as your progress
B) Strict toes to bar (or assisted T2B)
C) Good mornings
D) Strict chest to bar pull/chin-ups (or box chin-ups)