WODS

  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?â:
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (24/16kg)
    *EVERY SWOP = 5 Air Squats for all athletes except the NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 days of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week
  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?":
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (32/24kg)
    *EVERY swop = 5 Air Squats for all athletes except for NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 day of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week
  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?":
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (32/24kg)
    *EVERY swop = 5 Air Squats for all athletes except for NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 day of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week

Warm up: CCF Special Tester #5 was last tested 24th of Jan 2018.
  • A. CCF Special Tester #5:
    8min To Establish 1RM Power Clean
    *REST 2min to B
  • B. CCF Special Tester #5:
    8min AMRAP:
    - CALORIE Row
  • After Party: 30 days of 30 gymnastic reps - Day 23:
    30 Strict Ring Muscle Up Transitions for Quality
CCF Special Tester #5 was last tested 24th of Jan 2018
  • A. CCF Special Tester #5:
    8min To Establish 1RM Power Clean
    *REST 2min to B
  • B. CCF Special Tester #5:
    8min AMRAP:
    - Power Clean @ 90% of A
  • After Party: 30 days of 30 gymnastic reps:
    30 Strict Ring Muscle Up Transitions for Quality
CCF Special Tester #5 was last tested 24th of Jan 2018
  • A. CCF Official Snatch Warm Up:
    2 sets for load:
    - CCF Official Snatch Warm Up
  • B. Snatch:
    E30s x 10:
    - 1 Snatch @ 70-80%
  • C. Clean:
    E30s x 10:
    - 1 Full Clean @ 70-80%
  • A. CCF Special Tester #5:
    8min To Establish 1RM Power Clean
    *REST 2min to B
  • B. CCF Special Tester #5:
    8min AMRAP:
    - Power Clean @ 90% of A
  • After Party: 30 days of 30 gymnastic reps:
    30 Strict Ring Muscle Up Transitions for Quality
  • A. Handstand Walk:
    Handstand Walk Practice
  • B. Boulder Shoulders:
    3min AMRAP Per Station/NO Rest between:
    1. Strict Handstand Push Ups
    2. Assault Bike
    3. Toes To Bar
    4. Double Unders
    5. Hand Release Push Ups
    *Double Unders = 5reps
  • After Party: 30 Days of 30 Strict Gymnastic Reps - Day 21:
    30 Strict Legless Rope Pulls to get as many Rope Climbs as possible
  • A. Hand Stand Walk:
    Hand Stand Walk Practice
    *if efficient use weight plates as obstacles
  • B. Boulder Shoulders:
    3min AMRAP Per Station/NO Rest between:
    1. Strict Hand Stand Push Ups
    2. Assault Bike
    3. Toes To Bar
    4. Double Unders
    5. Hand Stand Push Ups
  • After Party: 30 days of strict gymnastics - Day 21:
    30 Strict Legless Rope Pulls to get as many Rope Climbs as possible
  • A. Hand Stand Walk:
    Hand Stand Walk Practice
    *if efficient use weight plates as obstacles
  • B. Boulder Shoulders:
    3min AMRAP Per Station/NO Rest between:
    1. Strict Hand Stand Push Ups
    2. Assault Bike
    3. Toes To Bar
    4. Double Unders
    5. Hand Stand Push Ups
  • After Party: 30 days of strict gymnastics - Day 21:
    30 Strict Legless Rope Pulls to get as many Rope Climbs as possible
Today we kick off out CCF Performance Challenge! We will be testing your cardio, gymnastic and strength capabilities with these 3 tests then you continue to train as you usually do before we retest and gauge your improvement. - 3 Winners in the Nutrition Challenge, (1 in each CCF Box) gets a full YEAR of FREE Membership at CCF, and we have also added a guaranteed prize pool for the performance challenge! Sign up at the front desk and get your scorecards!
  • A1. CCF Performance Challenge January 2019 (Gymnastics):
    Min 0-2:
    - ONE UNBROKEN SET Max Chin Over the Bar Pull Up
    (regular Kip required)
  • A2. CCF Performance Challenge January 2019 (Strength):
    Min 2-8:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • A3. CCF Performance Challenge January 2019 (Capacity):
    Min 16-23, For Time 21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
Today we kick off out CCF Performance Challenge! We will be testing your cardio, gymnastic and strength capabilities with these 3 tests then you continue to train as you usually do before we retest and gauge your improvement! Sign up at the front desk and get your scorecards!
  • A1. CCF Performance Challenge January 2019 (Gymnastics):
    Min 0-2:
    - ONE UNBROKEN SET Max Chin Over the Bar Pull Up
    (regular Kip required)
  • A2. CCF Performance Challenge January 2019 (Strength):
    Min 2-8:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • A3. CCF Performance Challenge January 2019 (Capacity):
    Min 16-23, For Time 21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
NB: There is NO Barbell Club today but instead the CCF 8 Weeks Performance Challenges is a perfect way to get you started on your tapering week towards Fittest in Cape Town - high intensity and the objective to perform under pressure!
  • A1. CCF Performance Challenge January 2019 (Gymnastics):
    Min 0-2:
    - ONE UNBROKEN SET Max Chin Over the Bar Pull Up
    (regular Kip required)
  • A2. CCF Performance Challenge January 2019 (Strength):
    Min 2-8:
    - 3RM Overhead Squat
    *Bar Starts on Floor
  • A3. CCF Performance Challenge January 2019 (Capacity):
    Min 16-23: 21-15-9:
    - Calorie Row
    - Burpees Over Rower
    [7min cap]
  • A. FiCT 2018 Repeat WOD, (without Ocean Swim):
    In teams of 4, 22min AMRAP:
    - 60 KB Snatch (24/16, must be 5/5)
    - 60 KB Goblet Squat
    - 1 Length Rescue Carry
    - 50 Burpees
    - 1 Length Rescue Carry
  • A. Clean and Jerk Warm Up:
    2 Rounds of :
    - "CCF Official C&J WU"
  • B. Clean Complex:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 2 Front Squat
  • C. Squat Clean:
    Every 30s x 10:
    - 1 Squat Clean @ 90% of "B"
  • D. Clean Pulls:
    3x3 Clean Pulls @ 105-110% of 1RM Clean
This WOD is a classic and was last tested at CCF on the 29th of December 2017!
  • A. Front Rack Reverse Lunge:
    E2MOM x4: Build to 10RM Front Rack Reverse Lunge
  • B. Thou shall not break me:
    20min AMRAP:
    - 15 Unbroken Wall Balls (20/14lbs)
    - 30 Unbroken Double Unders
  • After Party: 30 Days of 30 Strict Gymnastic Reps - Day 18:
    30 False Grip Strict Chest to Ring Pull Ups
This one is a classic, last tested at CCF on 29th of November 2017!
  • A. Front Rack Reverse Lunge:
    E2MOM x4: Build to 10RM Front Rack Reverse Lunge
  • B. "BIG Thou shall not break me":
    20min AMRAP:
    - 25 Unbroken Wall Balls (20/14lbs)
    - 50 Unbroken Double Unders
  • After Party: 30 Days of 30 Strict Gymnastic Reps - Day 18:
    For Quality: 30 False Grip Chest to Ring Pull Ups
The A) Piece will be coached in our Bonfire classes at all 3 CCF boxes!
  • A. Push Jerk:
    Build to Heavy Single:
    - Push Jerk with 3s Hold in Over Head
    (NO pressout)
  • B. Front Rack Reverse Lunge:
    E2MOM x4: Build to 10RM Front Rack Reverse Lunge
  • C. BIG Thou Shall Not Break Me:
    20min AMRAP:
    - 25 Unbroken Wall Balls, (20/14lbs)
    - 50 Unbroken Double Unders
  • A. Strict Muscle Up:
    Technique Thursday:
    - Strict Muscle Up
  • B1. Duck and Dive:
    On 0: In teams of 3-4: 15-12-9
    - Worm Thrusters
    - Synchro Burpees Over the Worm [Regional Style]
    (8min Cap)
  • B2. Duck and Dive:
    On 10, in teams of 3-4 - 21-15-9 of:
    - Shuttle Runs
    - Team Synchro Burpees
  • B3. Duck and Run:
    On 20, in teams of 3-4 - For Time, 30-20-10 of:
    - Team Synchro Sit Up
    - Team Synchro Burpees
  • After Party: Hand Stand Push Ups:
    30 Strict HSPU (if max unbroken is +10 use a deficit that challenges you at 6-7 reps)
  • A. Muscle Up:
    Technique Thursday:
    - Strict Muscle Up
  • B1. Duck and Dive:
    On 0: In teams of 3-4: 15-12-9
    - Worm Thrusters
    - Synchro Burpees Over the Worm [Regional Style]
    (8min Cap)
  • B2. Duck and Run:
    On 10, in teams of 3-4 - 21-15-9 of:
    - Shuttle Runs
    - Team Synchro Burpees
  • B3. Duck and Run:
    On 20, in teams of 3-4 - For Time, 30-20-10 of:
    - Team Synchro Sit Up
    - Team Synchro Burpees
  • After Party: Hand Stand Push Ups:
    30 Strict HSPU (if max unbroken is +10 use a deficit that challenges you at 6-7 reps)
  • A. Muscle Up:
    Technique Thursday:
    - Strict Muscle Up
  • B1. Duck and Dive:
    On 0: In teams of 3-4: 15-12-9
    - Worm Thrusters
    - Synchro Burpees Over the Worm [Regional Style]
    (8min Cap)
  • B2. Duck and Run:
    On 10, in teams of 3-4 - 21-15-9 of:
    - Shuttle Runs
    - Team Synchro Burpees
  • B3. Duck and Run:
    On 20, in teams of 3-4 - For Time, 30-20-10 of:
    - Team Synchro Sit Up
    - Team Synchro Burpees
  • After Party: Hand Stand Push Ups:
    30 Strict HSPU (if max unbroken is +10 use a deficit that challenges you at 6-7 reps)
Benchmark time! This was last tested on the 29th of November 2016.
  • A. "CHRISTINE":
    3 Rounds For Time:
    - 500m Row
    - 12 Body Weight Deadlift
    - 21 Box Jumps (60/50cm)
    [CAP: 14min]
  • After Party: L-Sit:
    3x30s L-Sit - use a set up that allows for unbroken
  • A. HEAVY CHRISTINE:
    3 Rounds For Time:
    - 500m Row
    - 12 Deadlift (125/84kg)
    - 21 Box Jumps (60/50cm)
    [CAP: 14min]
  • After Party: L-Sit:
    3x30s L-Sit - use a set up that allows for unbroken
  • A. Clean:
    7 sets to Build to Heavy:
    - Clean, 1.1.1. (10s between lifts) - 90s rest between sets
  • B. Front Squat:
    E90s x10 Front Squat:
    - 1 @ 90-95%,
  • C. Front Rack Bulgarian Split Squats:
    5x5/5 Front Rack Bulgarian Split Squats - rest 10s between legs and 90s between sets
  • D. Heavy Christine:
    3 Rounds For Time:
    - 500m Row
    - 12 Deadlift (125/84kg)
    - 21 Box Jumps (60/50cm)
    [CAP: 14min]
  • After Party: L-Sit:
    3x30s L-Sit - use a set up that allows for unbroken
Yesterday was a long one, and today we are attacking a "revamped" version of a classic CrossFit Benchmark, chose loads and movements wisely and you'll get a proper burner to build more fitness!
  • A. "Assault Bike Infused CTB-Helen":
    60/40 Cal Assault Buy-in, then 3 rounds:
    - 21 Kettlebell Swings (24/16kg)
    - 12 Chest To Bar Pull Ups
    [Bike Capped at 5min, Total CAP: 15min]
  • After Party: 30 Days of 30 Strict Gymnastic Reps - Day 15:
    For Quality: 30 Strict Ring Push Ups
    *Make it harder by raising feet on a box.
Yesterday was a long one, and today we are attacking a "revamped" version of a classic CrossFit Benchmark, chose loads and movements wisely and you'll get a proper burner to build more fitness!
  • A. "Assault Bike Infused Bar Musle Up - Helen":
    75/50 Cal Assault Buy-in, then 3 rounds:
    - 21 Kettle Bell Swings (32/24kg)
    - 12 Bar Muscle Ups
    [Bike Capped at 5min, Total CAP: 15min]
  • After Party: 30 Days of 30 Strict Gymnastic Reps - Day 15:
    For Quality: 30 Strict Ring Push Ups
    *Make it harder by raising feet on a box.
  • A. "Assault Bike Infused Bar Musle Up - Helen":
    75/50 Cal Assault Buy-in, then 3 rounds:
    - 21 Kettle Bell Swings (32/24kg)
    - 12 Bar Muscle Ups
    [Bike Capped at 5min, Total CAP: 15min]
Back to Full Schedule in all 3 CCF Boxes (double check times in BoxChamp while you book!), CCF Barbell Club is back in action at 17.30 tonight with Coach Al at CCF HQ in Gardens - but first we kick off the week with this monster of a WOD. Welcome to 2019!
  • A. EMOM28::
    Min 1. Unbroken HSPU/Push Ups,
    Min 2. 1 set of 1-ARM OHS (must do equally many L/R)
    Min 3. 30s Ski Erg Calories
    Min 4. REST
    *Repeat for 7 rounds for total reps & calories.
  • After Party: Strict Toes To Bar:
    30 Strict Toes To Bar
Back to Full Schedule in all 3 CCF Boxes (double check times in BoxChamp while you book!), CCF Barbell Club is back in action at 17.30 tonight with Coach Al at CCF HQ in Gardens - but first we kick off the week with this monster of a WOD. Welcome to 2019!
  • A. EMOM28::
    Min 1: Unbroken Parallette HSPU (M: AB-Mat, F: AB-mat + 10cm weight under)
    Min 2: 1 set of 1-ARM DB OHS per side (32/20kg - must do equally many L/R)
    Min 3: 30s Ski Erg Calories
    Min 4: REST
    *Repeat for 7 rounds, score is total Reps & Calories.
  • After Party. 30 Days of 30 Strict Gymnastic Reps - Day 14:
    For Quality: 30 Strict Toes To Bar
    *Only go as high as you can with straight legs.
CCF Barbell Club is back at CCF HQ in Gardens with Coach Al - the program is what you see here from A-C! D is Class Program and your Main WOD.
  • WU. Snatch Warm Up:
    EMOM7 @ 50-60% of 1RM Snatch:
    - 1 Snatch Pause Pull
    - 1 Hang Snatch High Pull
    - 1 High Hang Muscle Snatch
  • A. Power Snatch:
    5min to Establish Heavy Single:
    - Power Snatch
    *Timer continues straight in to B.
  • B. Snatch:
    5min to Establish:
    - Full Snatch
  • C. Back Squat:
    Back Squat, 5x1 @ 85-90% - rest 90s between sets
  • D. EMOM28::
    Min 1: Unbroken Parallette HSPU
    Min 2: 1 set of 1-ARM DB OHS per side (32/20kg - must do equally many L/R)
    Min 3: 30s Ski Erg Calories
    Min 4: REST
    *Repeat for 7 rounds for total Reps & Calories
  • After Party: Strict Toes to Bar:
    30 Strict Toes to Bar