WOD & News

Please note that due to today's Public Holiday we are having a "Coached Open Gym" with the below programming to be done at all 3 CCF Boxes in the morning. We are also starting our "Holiday Schedule" from tomorrow Tuesday so check out Schedules and book your spots!
  • A. CCF Fitness Version of "Partner D.T.":
    In Pairs - 5 Alternating Rounds Each, For Total Time:
    - 12 Deadlifts
    - 9 Hang Power Cleans
    - 6 Shoulder To Over Head (43/29kg)

    In remainder of 20min Time Cap complete B.
  • B. Snatch:
    In remaining time on a 20min Timer:
    - Establish 1RM Snatch for both athletes (one barbell only)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Kipping Ring Dips with a 2s pause at top
Please note that due to today's Public Holiday we are having a "Coached Open Gym" with the below programming to be done at all 3 CCF Boxes in the morning. We are also starting our "Holiday Schedule" from tomorrow Tuesday so check out Schedules and book your spots!
  • A. Partner D.T.:
    In pairs do 5 Alternating Rounds Each, For Total Time:
    - 12 Deadlifts
    - 9 Hang Power Clean
    - 6 Shoulder To Over Head (70/48kg)

    In remainder of the 20min Time Cap complete B.
  • B. Snatch:
    In remaining time on a 20min Timer:
    - Establish 1RM Snatch for both athletes (one barbell only)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Kipping Ring Dips with a 2s pause at top
The Add-On can be done as a finisher after A-C today.
  • A. "Partner D.T.":
    In pairs do 5 Alternating Rounds Each, For Time:
    - 12 Deadlifts
    - 9 Hang Power Clean
    - 6 Shoulder To Over Head (70/48kg)

    In remainder of the 20min Time Cap complete B.
  • B. Snatch:
    In remaining time on a 20min Timer:
    - Establish 1RM Snatch for both athletes (one barbell only)
  • After Party: 30 Days of 30 Gymnastic Reps:
    30 Kipping Ring Dips with a 2s pause at top
  • Add-On. For Time:
    30-20-10:
    - Worm Thrusters
    - Synchro Burpees

See All Previous Workouts
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