WODS

  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (24/16kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow

    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
Ah yes, what could be better than an epic interval based Partner WOD to build some full speed fitness on a Team Tuesday? You get to rest while you partner goes, so no reason to not go all out right..?
  • A. Partner WOD - "The Light Chief is dead":
    You Go/I Go - 5x4min AMRAP/1min rest:
    - 3 Hang Power Clean (43/29kg)
    - 6 Push Up
    - 9 AIr Squats
    - 12 Deadlifts (43/29kg)
    *Partner 1 Completes a full round and then Partner 2, etc.
    *Continue the next 4min wherever you finished last one.
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 19:
    3x30:
    - Jacknives
Ah yes, what could be better than an epic interval based Partner WOD to build some full speed fitness on a Team Tuesday? You get to rest while you partner goes, so no reason to not go all out right..?
  • A. Partner WOD - "The Heavy Chief is dead":
    You Go/I Go - 5x4min AMRAP/1min rest:
    - 3 Power Clean (61/43kg)
    - 6 Push Up
    - 9 Air Squats
    - 12 Deadlifts (61/43kg)
    *Partner 1 completes a full round before Partner 2 goes, etc.
    **Continue the next 4min wherever you finished last one.
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 19:
    3x30 Jacknives
  • A. "The Chief is dead":
    Partner WOD, You Go/I Go, "The Chief is dead" - 5x4min AMRAP/1min rest:
    - 3 Power Clean (61/43kg)
    - 6 Push Up
    - 9 AIr Squats
    - 12 Deadlifts (61/43kg)
    *Continue the next 4min wherever you finished last one.
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 19:
    3x30 Jacknives
Today is the day we retest your barbell strength, gymnastic expertise as well as your lungs. The finals of our 8 Week Performance Challenge is here. Grab your score cards and lets smash it.
  • A. Pull Ups:
    Min 0-2:
    - One UNBROKEN SET Max Chin Over the Bar Pull Up (regular Kip required)
  • B. Overhead Squat:
    Min 4-10:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • C. Performance Challenge:
    Min 16-23:
    21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
Today is the day we retest your barbell strength, gymnastic expertise as well as your lungs. The finals of our 8 Week Performance Challenge is here. Grab your score cards and lets smash it.
  • A. Pull Ups:
    Min 0-2:
    - One UNBROKEN SET Max Chin Over the Bar Pull Up
    (regular Kip required)
  • B. Overhead Squat:
    Min 4-10:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • C. Performance Challenge:
    Min 16-23:
    21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
Today is the day we retest your barbell strength, gymnastic expertise as well as your lungs. The finals of our 8 Week Performance Challenge is here. Grab your score cards and lets smash it.
  • A. Pull Ups:
    Min 0-2:
    - One UNBROKEN SET Max Chin Over the Bar Pull Up
    (regular Kip required)
  • B. Overhead Squat:
    Min 4-10:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • C. Performance Challenge:
    Min 16-23:
    21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
19.4 in ALL 3 CCF Boxes between 8.00-11.00 - doors open at 7.30 so make sure you come in early to get a spot in the heat you like! Below you'll find the SCALED version for the WOD.
  • The Open 19.4 - Scaled:
    For Total Time:
    3 Rounds:
    - 10 Power Snatch, (65/45lbs)
    - 12 Bar Facing Burpees
    *3min REST*
    Then, 3 Rounds:
    - 10 Pull Ups
    - 12 Bar Facing Burpees
    [12min CAP, add unfinished reps as seconds to time cap]
19.4 in ALL 3 CCF Boxes between 8.00-11.00 - doors open at 7.30 so make sure you come in early to get a spot in the heat you like! Below you'll find the RX version for the WOD. PS. Barbell Club kicks off at 11.00, program under "CCF Competition".
  • The Open 19.4:
    For Total Time:
    3 Rounds:
    - 10 Power Snatch, (95/65lbs)
    - 12 Bar Facing Burpees
    *3min REST*
    Then, 3 Rounds:
    - 10 Bar Muscle Ups
    - 12 Bar Facing Burpees
    [12min CAP, add unfinished reps as seconds to time cap]
Below you'll find 19.4 + Program for CCF Barbell Club that kicks off at 11.00 in all 3 boxes!
  • The Open. 19.4:
    For Total Time:
    3 Rounds:
    - 10 Power Snatch, (95/65lbs)
    - 12 Bar Facing Burpees
    *3min REST*
    Then, 3 Rounds:
    - 10 Bar Muscle Ups
    - 12 Bar Facing Burpees
    [12min CAP, add unfinished reps as seconds to time cap]
  • A. Clean & Jerk:
    E90s x7 - Build to Heavy:
    - 3 Position Power Clean (mid thigh, hang, low hang)
    - 1 Split Jerk
  • B. Back Squat:
    E90s x7:
    - 3 Reps @ 70% of 1RM
  • C. Clean Pulls:
    E90s x7 - @ 90-110%:
    - 1 Pause Clean Pull
    - 1 Clean Pull
By now we know what 19.4 is, but before we tackle that tomorrow in all 3 CCF boxes why not build a proper engine with today's leg burner of a conditioning WOD! PS. If you are worried that the volume of squats is going to effect your Open WOD tomorrow scale down to 1x Squat/Calorie on the other machines.
  • A. Mikko's Air Squat Triangle:
    EMOM24 (6 Rounds):
    1. Assault Bike
    2. Row
    3. Air Squats x2
    4. REST
    [If you do 15 cals on all machines, you must do 30 air squats to get "15" as your score - Lowest on ANY station in ANY Round is score]
  • After Party: 30 Days of 30 Rotational Midline Reps:
    For Quality:
    - 30 Moderate Load Turkish Get Ups
By now we know what 19.4 is, but before we tackle that tomorrow in all 3 CCF boxes why not build a proper engine with today's leg burner of a conditioning WOD! PS. If you are worried that the volume of squats is going to effect your Open WOD tomorrow scale down to 1x Squat/Calorie on the other machines.
  • A. Mikko's Air Squat Triangle:
    EMOM24 (6 Rounds):
    1. Assault Bike
    2. Row
    3. Air Squats x2
    4. REST
    [If you do 15 cals on all machines, you must do 30 air squats to get "15" as your score - Lowest on ANY station in ANY Round is score]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 15:
    For Quality: 30 Moderate Load Turkish Get Ups
By now we know what 19.4 is, but before we tackle that tomorrow in all 3 CCF boxes why not build a proper engine with today's leg burner of a conditioning WOD! PS. If you are worried that the volume of squats is going to effect your Open WOD tomorrow scale down to 1x Squat/Calorie on the other machines.
  • A. Mikko's Air Squat Triangle:
    EMOM24 (6 Rounds):
    1. Assault Bike
    2. Row
    3. Air Squats x2
    4. REST
    [If you do 15 cals on all machines, you must do 30 air squats to get "15" as your score - Lowest on ANY station in ANY Round is score]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 15:
    For Quality: 30 Moderate Load Turkish Get Ups
  • A. Pistols:
    Technique Thursday: Pistol Practice
  • B. A very Cardio, Cardio Thursday:
    25min AMRAP: BUY-IN, 50/35 Cal Ski Erg, AMRAP in remainder:
    - Double Unders, every break = 10 Box Jumps (60/50cm STEP DOWN), 20 Alternating Pistols, 30 Ab-Mat Sit Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 14:
    30 reps of an L-sit lift over Parallette [one rep equal lift feet over parallete to righ and back to left]
  • A. Pistols:
    Technique Thursday:
    - Pistol Practice
  • B. A very Cardio, Cardio Thursday:
    25min AMRAP: BUY-IN, 50/35 Cal Ski Erg, AMRAP in remainder:
    - Double Unders, every break = 10 Box Jumps (60/50cm STEP DOWN), 20 Alternating Pistols, 30 Ab-Mat Sit Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 14:
    30 reps of an L-sit lift over Parallette [one rep equal lift feet over parallete to righ and back to left]
  • A. Pistols:
    Technique Thursday:
    - Pistol Practice
  • B. A very Cardio, Cardio Thursday:
    25min AMRAP: BUY-IN, 50/35 Cal Ski Erg, AMRAP in remainder:
    - Double Unders, every break = 10 Box Jumps (60/50cm STEP DOWN), 20 Alternating Pistols, 30 Ab-Mat Sit Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 14:
    30 reps of an L-sit lift over Parallette [one rep equal lift feet over parallete to righ and back to left]
  • A. Barbell Gymnastics:
    Min 0-6, 3-6-9...:
    - Hang Power Snatch (34/24kg)
    - Ring Dip OR Hand Release Push Up
    *Min 6-12: REST to A1.
  • A1. Barbell Gymnastics:
    Min 12-18, 3-6-9...
    - Push Press (34/24)
    - Pull Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 13:
    3x30/30s Side Plank
    [if easy do it on a straight arm instead of elbow]
  • A. Barbell Gymnastics:
    Min 0-6, 3-6-9...:
    - Power Snatch (52/34kg)
    - Ring Muscle Up
    *Min 6-12: REST
  • A1. Barbell Gymnastics:
    Min 12-18, 3-6-9...
    - Push Press (52/34kg)
    - CTB Pull Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 13:
    3x30/30s Side Plank, [if easy do it on a straight arm instead of elbow]
  • A. Clean Complex:
    EMOM10 - to heavy:
    - 1 Power Clean
    - High Hang Squat Clean
  • B. Power Clean:
    E30s x10:
    - 3 TnG Power Clean @ 80-85% of A
  • C. Jerk Dips:
    7 sets:
    - 1 Pause Jerk Dip Squat
    - 2 Jerk Dips (down and up without pauses)
  • D. Barbell Gymnastics:
    Min 0-6, 3-6-9...:
    - Power Snatch (52/34kg)
    - Ring Muscle Up
    *Min 6-12: REST
  • D1. Barbell Gymnastics:
    Min 12-18, 3-6-9...
    - Push Press (52/34kg)
    - CTB Pull Ups
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 13:
    3x30/30s Side Plank, [if easy do it on a straight arm instead of elbow]
Everybody can get by with stronger legs right? First we attack a classical 5x5 Squatting session and then we finish it off with fitness at it's best = in a team!
  • A. Back Squat:
    E2MOMx5:
    - 5 Back Squat
    *chose a heavy load and stick to it
  • B. "Two live stations":
    In teams of 3-4, 10min AMRAP:
    - Assault Bike Calories & Wall Balls (20/14lbs)
    [Score: Cals + reps]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 12:
    30 Controlled Russian Twists, 1 touch per side = 1 rep, (go heavier than last week)
Everybody can get by with stronger legs right? First we attack a classical 5x5 Squatting session and then we finish it off with fitness at it's best = in a team!
  • A. Back Squat:
    E2MOMX5:
    - 5 Back Squat @ 75-85%
  • B. "Two live stations":
    In teams of 3-4, 10min AMRAP:
    - Assault Bike Calories & Wall Balls (20/14lbs)
    [Score: Cals + Reps]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 12:
    30 Controlled Russian Twists, 1 touch per side = 1 rep, (go heavier than last week)
  • A. Back Squat:
    E2MOMX5:
    - 5 Back Squat @ 75-85%
  • B. "Two live stations":
    In teams of 3-4, 10min AMRAP:
    - Assault Bike Calories & Wall Balls (20/14lbs)
    [Score: Cals + Reps]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 12:
    30 Controlled Russian Twists, 1 touch per side = 1 rep, (go heavier than last week)
It's Monday so why not start with an classic CrossFit style "Triplet" (3 movements), chose loads and movement variations that allows you to move fast through the reps each round and you'll hit the High Intensity prescription perfectly, which always = results!
  • A. Pull Ups:
    EMOM5 - For Total Reps:
    - Max Unbroken Strict Pull Ups
  • B. Triple Black Jack:
    3 Rounds For Time:
    - 21 Deadlifts, (61/43kg),
    - 21 Toes To Bar
    - 21 Lateral Burpees
    [Cap: 16min]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 11:
    30 Rotated V-Ups, one rotation per side = 1 rep
  • A. Strict Chest to Bar Pull Up:
    EMOM5 - For Total Reps:
    - Max Unbroken Strict Chest To Bar Pull Ups
  • B. Triple Black Jack High Stakes:
    3 Rounds For Time:
    - 21 Deadlifts, (84/56kg)
    - 7 Toes To Bar
    - 7 Bar Muscle Ups
    - 7 Toes To Bar
    - 21 Lateral Burpees
    [CAP: 16min]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 11:
    30 Rotated V-Ups, one rotation per side = 1 rep
  • A. Snatch Complex:
    E90s x 7 - Establish Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
    - 1 Full Squat Snatch
    (all reps done without dropping bar, TNG for last rep)
  • B. Snatch Balance:
    E2MOM x6:
    - 2 Snatch Grip Push Press
    - 1 Heaving Snatch Balance with Pause (3s in the bottom)
  • C. Snatch High Pull:
    5x1 Snatch High Pull @ 90-110% of 1RM
  • D. Chest to Bar Pullup:
    EMOM5 - For Total Reps:
    - Max Unbroken Strict Chest To Bar Pull Ups
  • E. Triple Black Jack High Stakes:
    3 Rounds For Time:
    - 21 Deadlifts, (84/56kg)
    - 7 Toes To Bar
    - 7 Bar Muscle Ups
    - 7 Toes To Bar
    - 21 Lateral Burpees
    [CAP: 16min]
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 11:
    30 Rotated V-Ups, one rotation per side = 1 rep
This week we head to Cape CrossFit Century City for week 3 of the CrossFit Games Open - doors open at 07.30, brief at 07.45 and kick off the first heat just after 08.00! [Below you'll find the Scaled Version of 19.3 - RX is under the "CCF Performance" Tab]
  • A. CrossFit Games Open 19.3 Scaled:
    For time:
    200-ft. dumbbell front-rack lunge (35/50lbs)
    50 dumbbell box step-ups (20/24in.)
    50 5-in. elevated strict handstand push-ups
    200-ft. bear crawl
    [CAP: 10 minutes *1s added to time cap for every unfinished rep]
This week we head to Cape CrossFit Century City for week 3 of the CrossFit Games Open - doors open at 07.30, brief at 07.45 and kick off the first heat just after 08.00! [Below you'll find the Scaled Version of 19.3 - RX is under the "CCF Performance" Tab]
  • A. CrossFit Games Open 19.3:
    For time:
    200-ft. dumbbell overhead lunge (35/50lbs)
    50 dumbbell box step-ups (20/24in.)
    50 strict handstand push-ups
    200-ft. handstand walk
    [CAP: 10 minutes *1s added to time cap for every unfinished rep]
The below program will be taught in our CCF Barbell Club at CCF Century City after 19.3 - we aim to start at 11.00 so come and lift some more heavy weights after the cleans in the workout.
  • A. CCF Official Snatch Warm Up:
    CCF Official Snatch Warm Up:
    - 2 sets for load
  • B. Muscle Snatch:
    Build to Heavy:
    - 1 Snatch Pull
    - 2 Hang Muscle Snatches
  • C. Front Squat:
    Front Squat:
    - 5x3 @ 70-80% with a 3s pause on 1st rep
  • D. Crossfit Games Open 19.3:
    For time:
    200-ft. dumbbell overhead lunge (35/50lbs)
    50 dumbbell box step-ups (20/24in.)
    50 strict handstand push-ups
    200-ft. hand stand walk
    [CAP: 10 minutes *1s added to time cap for every unfinished rep]