WOD & News

  • A. Push Press:

    3-3-3-3-3RM:
    - Push Press
  • B. "Thor's Hammer":
    For Time:
    - Row 50 Cals
    - 40 (5/5/5/5) 1-arm Dumbbell Hang Clean & Jerk (22.5/15kg)
    - 30 Burpees over Dumbbell
    - 20 Alternating Dumbbell Snatches (22.5/15kg)
    - 10 Burpees Over Rower
    [CAP: 14min]
  • After Party: 30 Days of 30 Advanced Gymnastics Reps" - Day 22 of 30:
    30m HSW for Quality, if possible put an "obstacle" in every 10m
  • A. Push Press:

    3-3-3-3-3RM:
    - Push Press
  • B. "Thor's Heavy Hammer":
    For Time:
    - Row 50 Cals
    - 40 (5/5/5/5) 1-arm Dumbbell Hang Clean & Jerk (32/20kg)
    - 30 Burpees over Dumbbell
    - 20 Alternating Dumbbell Snatches (32/20kg)
    - 10 Burpees Over Rower
    [CAP: 14min]
  • After Party: 30 Days of 30 Advanced Gymnastics Reps - Day 22 of 30:
    30m HSW for Quality, if possible put an obstacle in every 5m,
  • A. Hang Power Snatch:
    15min to Build to Heavy Double:
    - Hang Power Snatch
  • B. Snatch Complex:
    5 sets @ 90-110% of 1RM Snatch:
    - 1 Segment Pull
    - 1 High Pull (Segment pull has 2s pause at Mid Shin, Knee, Hip)
  • C. Clean Lift Off:
    5 Sets from Riser @ 100-110% of 1RM Clean:
    - 2 Clean Lift Off with 5s pause AT knee
  • C. "Thor's Heavy Hammer":
    For Time:
    - Row 50 Cals
    - 40 (5/5/5/5) 1-arm Dumbbell Hang Clean & Jerk (32/20kg)
    - 30 Burpees over Dumbbell
    - 20 Alternating Dumbbell Snatches (32/20kg)
    - 10 Burpees Over Rower
    [CAP: 14min]
  • D. 30 Days of 30 Advanced Gymnastics Reps - Day 22 of 30:
    30m HSW for Quality, if possible put an obstacle in every 5m,
  • Add-On. Assault Bike Intervals:
    6 Rounds:
    - 45s ALL OUT
    - 5min 15s REST
    *This is the last week in a 3 week progression, give it everything you got before we retest the 60s ones in a couple of weeks time.

See All Previous Workouts
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Still not sure about entering the challenges? Check out the winners from the Winter one!

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Team CCF Wolfpack's CrossFit Games 2018 - Coach's Recap

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Introducing CCF Nutrition Coaching

At CCF all our members have an Assigned Coach that can help you with the basics of Healthy eating by simply looking at what you’ve been eating for the last 3-5 days and provide recommendations on what to eat more/less of - if you however want to really focus on your nutrition our CCF Nutrition Coach ...

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Introducing: CCF Mommy and Me classes!

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CCF Kids program expanding, now we offer "CCF Teens"-classes too!

If our children are our future, surely we want them to be as healthy and fit as possible? Extract from the CrossFit Kids Manual: Children being overweight an obese is a problem globally. Worldwide, in the period of 1990-2010 there was a relative increase of 21% (first decade) and 31% (second decade) ...

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Follow the CCF Wolfpack at Regionals in Madrid, Spain!

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