wall climb

27 April 2019 - WOD


Competition Class

A) Gymnastics Skill Work: Bar Muscle-ups

EMOM x 7:
1-5 Bar muscle-ups

B) Conditioning: Team Training

In 14 minutes:

In teams of 2, each individual completes:
21-15-9 Wall ball (9/6 kg)
9-15-21 Pull up

In remaining time...

Set a 1RM for the complex
1 Clean + 1 Hang clean
* One bar per pair
* Ideally, work in a Male / Female pair

Gymnastics Strength & Skills

A) Flexibility

12 minutes, for quality:
2-3 Skin the cats, with 3 second hold at the bottom
1 minute couch stretch per side

B) Strength

15-20 minutes, for quality:
3-5 Strict wall facing handstand push-up
5-10 Strict chest to bar pull-ups
5 High box jump (stick landing)

For quality:
20 Wall climbs, with 10 second hold on the handstand

C) Flexibility (Round 2!)

2 rounds of:
20 Roll to pike stretch
20 Roll to pancake stretch
20 PVC pass throughs


A) Strength / Conditioning

Every 3 minutes for 15 minutes:
5 Deadlifts @ 70%+ of 1RM
5-10 Strict pull-ups
* Rx+: Strict chest to bar pull-ups

– Rest 5 minutes –

In teams of 3, 10 minutes: Max calorie assault bike or row

* Switch as needed
* Each effort should be 100% effort sprint

B) Accessory

4 Supersets:
10-12 Barbell bicep curls
10-12 Dumbbell skull crushers

17 June 2018 – WOD


Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

22 July 2017 – Box Battles is today!

It's time to do Battle! We'll be travelling to Iron Phoenix CrossFit in Romford on Saturday for Round 2 of the London Box Battles. We'll kick off at 10.30 am, so make sure you arrive in plenty of time to warm up! 

Travel Details:

Address: Unit 3 Detection House, Brooklands Approach, Romford, RM! 1DX.

In regards to parking, there is some free parking on the estate but it is limited and there are parking enforcement cameras in operation. We are close to the town centre where there is paid parking and more spaces;

Como street car park, which is about a 5 minute walk to the box - https://www.havering.gov.uk/directory_record/12/como_street_car_park

We are a 10 minute walk from Romford Station. TFL Rail goes from Stratford to Romford - please note this weekend, no TFL rail between Liverpool St and Stratford (in case any of your members were coming from Liverpool St/ City area).

Remember: We will only be running an 8 am class on Saturday


A) Conditioning
In teams of four, complete as many reps as possible of the following in 30 minutes:
500m Row or 1.1 mile assault bike
Dumbbell box step-overs
Burpee pull-ups
Wall climbs

* When the athlete on the rower/bike has finished, everyone switches to a new station


19 May 2016 – Let's Get Gymnasty


A) Gymnastics* 
21-18-15-12-9-6-3 reps, for time of:
Strict Handstand Push Up
(Time cap: 30 minutes)

*Modifications for today's workout:
Pull-up: 7-6-5-4-3-2-1 x 3-5 second negative chin-ups
HSPU: 7-6-5-4-3-2-1 Wall climbs

B) Midline
5 rounds:
10 Strict straight leg raise + 10 Strict single leg raise, alternating legs

01 Aug 2015 – WOD



A) General Strength
Alternating EMOM x 10:
Even minutes: 5 Back squats at 75%+
Odd minutes: 5-10 Handstand push ups (or 3-6 Wall climbs)

B) "I go, you go"

3 minutes: 5 Bench press (70/45 kg)
- Rest 1 minute -
3 minutes: 6 Calorie Assault Bike
- Rest 1 minute -
3 minutes: 7 Ring row
- Rest 1 minute -
3 minutes: 8 Calorie Row
- Rest 1 minute -
3 minutes: 9 Slam ball

19 Feb 2015 – WOD


A) Beginner
A1) Push jerk: 6 x 3
* Add load as technique allows
A2) Horizontal pull

A) Intermediate & Advanced
A1) Push jerk: 1-2 reps @ 85-95%, totalling 8-12 reps
A2) Horizontal pull

B) All Athletes
In 6 minutes get as far as possible:
2, 4, 6, 8...Shoulder to Overhead (40/30 kg)
2, 4, 6, 8...Over the bar burpees

- Rest 2 minutes -

In 6 minutes get as far as possible:
1, 2, 3 Wall climbs
15 second hollow hold after each set


Be sure to put CrossFit 1864 as your affiliate!

10 Feb 2015 – Make it Count: Range of Motion and Movement Standards

This dreamboat might not 'No Rep' you, but I will...

Have you ever heard Phil or I tell you to go lower in your squat during a WOD? Or how about, “Open your hips” when you’re doing a burpee? “Hit the target” when you’re doing wall balls? Or “Stand tall” to finish a box jump? Why are we shouting this at you mid-WOD when it's the last thing you want to hear!? Because CrossFit is all about Full Range of Motion and Movement Standards.

What is Full Range of Motion?

Humans are complex, intricate and incredible pieces of work, with joints designed to flex and extend or rotate. Imagine if your knees were only made to bend to 90 degrees…. Want to sit down on the floor to play with your kids? Good luck with that! What if your elbows were limited in range as well, bending to 90 degrees max…. Fancy a bite to eat? Have fun getting that fork to your mouth!

Our bodies are made to function through a wide range of motion, so in CrossFit, we want you to work through that entire range. Just like if you were to only open a door halfway (or never at all!), over time, the hinges on that door would get rusty, if you don’t exercise your joints through their full range of motion, your body will “get rusty” and will be limited in its capabilities. Working in this limited range of motion makes us more likely to get injured, blunts our performance and results and also means we’re not getting the most out of the tools we have at our disposal!

Movement Standards

To ensure that our athletes achieve full range of motion, CrossFit has standards for each and every movement we do. For example, when you squat, your hip crease must be below the crease of your knees at the bottom. To finish the squat, your hips and knees must be fully extended. When you do a push up, your chest and thighs must touch the ground at the bottom and your elbows must be fully locked at the top. For your reps to count in your workout, your responsibility as an athlete is to ensure that you hit the standards for the movement you are performing. Likewise, it is your responsibility to add another rep to your set if you know you didn’t make the movement standards (or if you hear Phil and I tell you “No rep!”). 

What do you do if, no matter how hard you try, you can’t hit the standards required for a movement? You scale it! If you don’t yet have the strength, flexibility, or skill to hit a movement standard, you will get much more benefit from adjusting the movement to make sure that you can get through the full range of motion, than you would do from only doing half of the movement. Ask your coach for advice if you're not sure how to scale.

In summary... do all your reps, and do them to the movement standards that we show you before the WOD starts. Simples! 

So in today’s WOD (and every WOD you tackle from this point on), let’s make it count!


A) Gymnastic skill: Handstands & Handstand Push Ups (HSPU)

B) 15 minute AMRAP:

"Skills Focus"
8 Kettlebell swings (32/24 kg)
12 Wall balls (9/6 kg)

"Fitness Focus"
2 Wall climbs
8 Kettlebell swings
12 Wall balls

C) Optional
Run 200m Time Trial
Run 400m Time Trial
- These are on BtWB under the "Speed" category