wall ball

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!


Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

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

B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

22 May 2019 - WOD


A) Gymnastics Test
Death by Toes to Bar

B) Conditioning Test
10 minutes: Row for distance
* On minutes 0, 2, 4, 6, 8 perform 20 wall balls 9/6kg
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out

* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it (e.g. during the wall balls), and you can bring your breathing back under control (G2-3) on the rower?

28 April 2019 - Announcing: Memorial Day Murph 2019

On Monday 27 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, our efforts will go towards supporting the charity, Blind Veterans UK.

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Blind Veterans UK by bringing your donation to the box on the day, or making a donation via the charity's website.

What is "Murph"?

Murph, a hero WOD, is one of the most well-known CrossFit workouts:

For time:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Why is the workout called "Murph"?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death.

Here's how we will be running Memorial Day Murph this year...

We will run the event in heats, very similarly to how we did the Open workouts (an email will be sent out a few days before the event for you to sign up for your heat). Each heat will begin with a brief warm-up and movement review. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes.

What about the weight vest??

We will have weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).

  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.

  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!

  • If you are wearing one of the box's weight vests, No Shirt is a No Go!

Sign up via Team up today!


Engine Work

A) Conditioning
6 x 3 minutes on : 3 minutes off, alternate between:

A1) 400m Run
Max rep dumbbell devil’s press

A2) 500/400m Row
Max rep wall balls (9/6 kg)

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 75%+
* Must be touch and go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 75%+ of overhead squat

Barbelle’s Lifting Class

A) Bench Press
4 x 5 with 2 second pause at bottom
* Increase 2.5kg from last time

B) 3 Rounds for quality
12 Barbell hip thrust
6 Medball hamstring curls

C) 12 min EMOM
Min 1: 10 x Straight arm pulldown
Min 2: 6-8 Kipping levers
Min 3: 6-8 Kipping high knees or knees to chest

20 April 2019 - On Friday 26 April, Disco Friday is back!

Disco Friday is back on the diary!

On Friday 26 April, get ready for some serious lifting, some serious choonz, and of course, some serious Cinnamon Social!


Competition Class

A) Gymnastics Skill Work
EMOM x 7:
1-5 bar muscle-ups

B) Conditioning
15 minute AMRAP of:
3 Snatch (60/40 kg)
15 Wall balls

- 2 minute transition -

7 minutes to establish a 1 rep max for:
1 Power snatch + 1 Overhead squat + 1 Snatch

Gymnastics Strength & Skill

A) Skill & Flexibility Work

10 minute AMRAP, for quality:
5 Tri-Pod (or 20 second full headstand)
30 seconds bridge hold
10 Sit-up to pancake

B) Strength

4-6 Sets of:
10 False grip ring chin-ups
Max ring support
10 Hanging tuck-ups

4-6 Sets of:
10 Feet elevated ring push-ups
15 Superman rocks
20 Hollow rocks


A) Conditioning

With a partner, complete a 20 minute AMRAP of:
3 Snatch (60/40 kg)
15 Wall balls (9/6 kg)
* Alternate complete rounds

07 April 2019 - Join us for Rock Climbing on Sunday!


Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat

Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

02 April 2019 - WOD


A) Conditioning
4 x 5 minutes on : 2 minutes off, alternate between i and ii
* Nasal breathing only, gears 1 to 3

i) Pick a monostructural movement (row, bike, run)

15 Wall balls (9/6 kg)
15 Burpees

At the beginning of each rest period perform:
5 cycles of mouth inhale & mouth exhale
7 cycles of nasal inhale & mouth exhale
9 cycles of nasal inhale & nasal exhale

B) Positional awareness
3-5 rounds, for quality:
30 second forearm plank
30 second hollow hold
30 second overhead barbell hold
* Nasal breathing only
* Aim for full breaths

17 Mar 2019 - WOD


In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 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) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

23 Feb 2019 - CrossFit Games Open 19.1


“CrossFit Games Open 19.1”

Complete as many rounds as possible in 15 mins of:
19 Wall Balls (9/6 kg) (10/9 ft)
19 Calorie Row

Suggested Warm-up

3 rounds, with nasal breathing only:
10 Air squat
10 Push-ups

Exhale breath hold and jog in place for as long as possible into...

3 x 1 minute on : 1 minute off
Row / Assault bike @ increasing paces
* Set 1 in breathing gear 1-2
* Set 2 in breathing gears 2-3
* Set 3 in breathing gears 3-4

Open 19.1 Post-WOD Feels
Hosted by the CF1864 Coaching Team

”romWOD and Chill”

Hang out with us after 19.1 is done and dusted for a romWOD mobility session!