sumo deadlift

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?


Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person

Specialist Sundays


A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%

Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

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

13 Mar 2019 - Beyond the Workout is Wednesday!

Our second Beyond the Workout is this Wednesday at 7.30 pm!

During this session, which is open and free to all members, 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 into 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.

Here's how it will work...

First thing's first, make sure you sign up for the session on Team-up!

Once you’ve done that, it’s time to select your skill! We will be offering four different skill groups:

  • Handstands and Handstand Walking

  • Rope Climbs

  • Kipping and Butterfly Pull-ups

  • Pistols

All you need to do is choose the two skills that you would like to work on in Session A and Session B via this Google Sheet (make sure you choose a different skill for each session and please respect the 6 person group limit).

Questions? E-mail Coach Maria and she will do her best to help out!


A) Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Sumo deadlift
* Start at 80% of 1RM and build

B) Conditioning
3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull-ups

10 Mar 2019 - WOD


Engine Work

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell devil’s press
90 second row for distance

– Rest 5 minutes –

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell thrusters
90 second row for distance

Specialist Sundays

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 & speed under the bar

B) Snatch
Every minute for 12 minutes perform 2 reps
* Drop and re-set every rep

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

Barbelles Lifting Class

A) Strength
Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust
3 x 10-12
B2) Staggered Stance RDL
3 x 10-12

C) Skill Work (choose one):
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

06 Mar 2019 - Meet the Legends: David Caetano

Because coaches can be legends too!

David, or “The Diva” as Coach Maria calls him, joined us when he was only 12 years old.

Ok, maybe he wasn’t actually 12, but check that baby face in the second photo!

We remember well one of David’s first workouts… it was the Spring of 2016 and David and the rest of the class went out for their first 400 m run. They came back in in about 90 seconds, did some work, then headed back out the door for their second run. When they hadn’t returned in nearly four minutes, Coach Maria got worried and headed out to look for them. An exemplar of the CrossFit Community spirit, the class had put their workout on pause and were tending to poor David as he lost his lunch on the side of the road…

In just over three years, David has developed his own trademark moves (his post-WOD ‘Hit by a Sniper’ Collapse is a thing of beauty), trademark clothing (no one can rock booty shorts quite like him) and even a trademark Instagram filter (was he even alive when VCRs were around??) - we couldn’t imagine the box without him!

Read on to learn more about this Legend…

What do you do for a living?
Well, I'm a coach and the gym manager of the best box in London...

How long have you been doing CrossFit, and what is your favourite thing about it?
I have been doing CrossFit for three years and some change. My favourite thing is the constant opportunity to get better.

What is your biggest achievement since starting CrossFit?

There has been two: when I PB’ed my max set of ring muscle ups, two years after after my taster session where I couldn't do a ring dip, and when I got my 100kg Clean & Jerk. There were some tears shed later that day.

What are your present training goals?
Keep getting better! I would love to get back to competing but focusing on getting my strength numbers up at the moment (GET BIG SZN BOOOY!)

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?
Enjoy every single class and HAVE FUN! Most people focus on their big goals (which is great!), but they sometimes forget to enjoy the daily grind. AND focus on technique....

What nickname did you have growing up, and why?
My family called me (and still does) Didita. I don't know why?

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

What is your secret talent?
I can talk like Donald Duck and I can distinguish types of rices based on smell when boiling. Don't ask questions…


A) Strength
Every 3 minutes, for 15 minutes (5 sets):
3 Sumo deadlift
* Start at 75% of 1RM and build

B) Accessory
3-4 rounds:
20 Dumbbell walking lunges (at shoulder)
10-15 Dumbbell bench press @ tempo 31X1
10-15 Ring rows @ tempo 31X1
30 Partner wall ball sit-up (15 each)

C) Finisher (if time allows):
6 x 20 seconds on, 10 seconds of:
Bicep curls
* Dumbbells or barbell, choose your weapon

03 Mar 2019 - WOD


Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

10 Feb 2019 - 2019 CrossFit Open Teams Announced!


Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

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 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug


There’s still time to get involved in the 2019 CrossFit Open!


13 Jan 2019 - Member Appreciation Week: Vote for the Coaches WOD

For our last day of Member Appreciation Week, it's your chance to exact revenge on the CF1864 Coaching Team... and boy do you guys know how to hit a coach where it hurts! The CF1864 Coaches and Interns will be taking on “Kalsu”. Ooossshhhh. Keep an eye on @crossfit1864 on instagram, where we’ll be posting videos of the coaches battling through this epic WOD.


Engine Work

Every 2 minutes, for 30 minutes, alternate between:
450/350 m Row
60-Foot Walking lunges with Farmer’s carry (32/24 kg)
20/15 Calories of Assault Bike (or 300m Run)
* Nasal breathing only

Specialist Sunday

A) Hang snatch: Build to a heavy double

B) Every minute for 10 minutes: 1 Snatch at 90-95% of above

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 75-80%

B) Deficit Push Ups: 3 x 6

C) 3 Rounds NFT:
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

The Coaches’ WOD


For Time:

100 Thrusters (60/40 kg)

* 5 Burpees at the top of every minute

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 Nov 2018 – WOD



In teams of 2, alternate complete movements, for 20 minutes:
20 Calorie row
10 Devils press
20 Box jump overs (24/20 in)


A) Hang power clean: Build to a heavy double

B) Clean & Jerk: 5 x 2 @ the weight from A


A) Bench Press: Build to a heavy 3

B) Sumo Deadlift: Build to a heavy 3

C) Complete 3 rounds for quality:
10 Dumbbell seated Arnold press
10 Dumbbell rear deltoid fly
10 Barbell single leg Romanian deadlift