women's only

11 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development


24 x 15 second on : 15 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

3 Supersets:
10 Sumo deadlift
15 Hip bridge

3 Supersets:
10 Supernated grip barbell row
15/15 Dumbbell row

C) Conditioning: Optional

Specialist Sundays (10 – 11 am)

A) Clean pull-under
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

5 Rounds:
1 minute: Row for Calories
1 minute: Wall balls (9/6 kg)
1 minute: 10x10m Shuttle runs
1 minute: Rest

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February! 
Find out more about the Open on our recent blog and sign up for the Open here!

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.