WODS

  • A. Big Dawg Complex:
    E90s x7 to Heavy:
    Big Dawg Complex
    - 1 Power Snatch + 1 Snatch Balance + 1 Sotts Press
  • B. Chainsaw:
    2 Rounds For Time:
    - 20 Dumbell Snatches (22.5/15kg)
    - 100 Double Unders
    (Cap: 7min)
  • After Party: Hand Stand Push Ups:
    50 Hand Stand Push Ups for Time/Quality
  • A. Big Dawgs Complex:
    E90s x7 to Heavy:
    Big Dawg Complex
    - 1 Power Snatch + 1 Snatch Balance + 1 Sotts Press
  • B. Chainsaw:
    2 Rounds For Time:
    - 20 Dumbbell Snatches (32/20kg)
    - 100 Double Unders
    (cap: 7min)
  • After Party: Hand Stand Push Ups:
    50 Hand Stand Push Ups for Time/Quality
Today's volume is pretty low - we are gearing up for Friday.
  • A. CCF Big Dawgs Complex:
    E90s x7 to Heavy:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
  • B. "Chainsaw":
    2 Rounds For Time:
    - 20 DB Snatches, (32/20kg)
    - 100 Double Unders
    [CAP: 7min]
  • C. Hand Stand Push Ups:
    For Time:
    - 50 Hand Stand Push Ups
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Banded Shoulder Distraction, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder OH-Pos.
    *CrossOver Symmetry Activation protocol works great here.
  • A. "Fitness Stamina Train":
    EMOM20 (5 Rounds):
    1. 8-12 CTB Pull Ups
    2. 8-12 KB Reverse Lunges (2x16/12kg)
    3. 8-12 Toes To Bar
    4. 8-12 Wall Balls (20/14lbs)
  • After Party: GHD Situps:
    75 GHD Sit Ups for Time
  • A. "Performance Fitness Train":
    - EMOM20 (5 Rounds):
    1. 2-4 Bar Muscle Ups
    2. 8-12 KB Reverse Lunges (2x24/16kg)
    3. 8-12 Toes To Bar
    4. 8-12 Wall Balls (33/20lbs)
  • After Party: GHD Situps:
    75 GHD Sit Ups for Time
Today is mostly about moving WELL and finding FLOW in movements. Not easy, but not max effort either.
  • A. "Performance Stamina Train":
    EMOM20 (5 Rounds):
    1. 2-4 Bar Muscle Ups
    2. 8-12 KB Reverse Lunges (2x24/16kg)
    3. 8-12 Toes To Bar
    4. 8-12 Wall Balls (33/20lbs)
  • B. GHD Sit Ups:
    For Time:
    - 75 GHD Sit Ups
  • C. Pistols:
    For Time:
    - 50 Pistols
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band for Shoulder Distraction, 2-3min.
    2. Bully Stretch, 90s per side.
    3. Banded Ankle Mob, 90s per side.
    4. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Walking Lunge Steps with band in Active Shoulder OH-Pos.
    *CrossOver Symmetry Activation protocol works great here.
  • A. Hand Stand Walk Practice:
    10min Hand Stand Walk Practice
  • B. "Speed Trap":
    5 Rounds For Time:
    - 7 Hang Power Clean (43/29kg)
    - 7 Thrusters
    - 7 Bar Facing Burpees (Open Standard incl OPEN HIP)
    [CAP: 10min]
  • After Party: Hip & Back Extensions:
    5x3-5 Hip & Back Extensions
The Open week is finally here! We will attack the Open WOD's on Fridays in this program, you can still hit the Thursday WOD's at will since they will be balanced for minimal impact for a Friday performance - however, ensure that you get no less than 1 full rest day and possibly an extra Active Recovery day per week!
  • A. Hand Stand Walk Practice:
    10min Hand Stand Walk Practice
  • B. "Heavy Speed Trap":
    5 Rounds For Time:
    - 7 Hang Power Cleans, (61/43kg)
    - 7 Thrusters, (61/43kg)
    - 7 Bar Facing Burpees ("New" Open Standard)
    (Cap: 10min)
  • After Party: Hip & Back Extensions:
    5x3-5 Hip & Back Extensions
The CrossFit Games season officially starts this week, we'll continue to train hard but the goal is now to fine tune movements and build confidence to go HARD when it really matters - like in the OPEN! We will program for the Open WOD's to be our Friday WOD's and then a redo on Mondays for those in contention to qualify for Regionals.
  • WU. Snatch WU Complex:
    4-5 sets at moderate loads:
    - 1 Pause Snatch Pull
    - 1 Muscle Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
    - 1 Full Snatch with 3s in receive.
  • A. Snatch:
    E2MOM x5 - Touch and Go:
    - Build to a Heavy 7 (Power or Squat is allowed).
    *Start at 50% of your 1RM Snatch and build as you see fit.
  • B. "Heavy Speed Trap":
    5 Rounds For Time:
    - 7 Hang Power Cleans, (61/43kg)
    - 7 Thrusters, (61/43kg)
    - 7 Bar Facing Burpees ("New" Open Standard)
    (Cap: 10min)
  • C. Rope Climb:
    E3MOM x3, 60s of Max:
    - Legless Rope Climbs
Want Bullet Proof Shoulders? Do the X-Over Symmetry every single day..
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Box Shoulder & T-Spine mobility, 3x20-30s.
    4. 3 Rounds for Quality, with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Over Head Squats with Band in Active Shoulder pos.
    *CrossOver Symmetry Activation Protocol works great here.
This is a suggested Strength Biased WOD for those utilising our Sunday Open Gym. It is well balanced towards the rest of our training, but please be aware that we do NOT recommend anyone to train 7 days a week. 3 days on/1 day off is a very good way of ensuring sufficient recovery.
  • A1. Weighted Pull Ups:
    7 sets of 3 to 3RM
    *Rest 30s to A2.
  • A2. Box Jump:
    5 High Box Jumps - STEP DOWN
    *Rest 90s to A1.
  • B. Midline Strength:
    5 alternating rounds:
    - 5-10 GHD Sit Ups
    - 5-10 Hip Extensions (Slow and Controlled)
    *Rest 30s between sets and rounds.
This is a suggested Strength Biased WOD for those utilising our Sunday Open Gym. It is well balanced towards the rest of our training, but please be aware that we do NOT recommend anyone to train 7 days a week. 3 days on/1 day off is a very good way of ensuring sufficient recovery.
  • A1. Weighted Pull Ups:
    7 sets of 3 to 3RM
    *Rest 30s to A2.
  • A2. Box Jump:
    5 High Box Jumps - STEP DOWN
    *Rest 90s to A1.
  • B. Midline Strength:
    5 alternating rounds:
    - 5-10 GHD Sit Ups
    - 5-10 Hip Extensions (Slow and Controlled)
    *Rest 30s between sets and rounds.
CCF NORMAL Super Saturday WITH ADDED WORKSHOPS! GARDENS 08.00-09.00: Beach WOD (Camps Bay Beach - Program below) 10.00-11.15: CCF Barbell Club (Program in "CCF Performance") 10.00-13.00: CCF Open Gym *10.00-10.45: Indoor Rowing Workshop with Mechiel Versluis (2013 World Champion Rower) **11.15-12.00: Bar Muscle Up Clinic with Coach Chris NEWLANDS: 07.00-08.15: CCF Barbell Club 08.30-09.30: Open Gym
  • Warm Up. Hoover Ball:
    Warm Up Game, played like Beach Volley Ball.
  • A. Shuttle Mania:
    In teams of 3-4, 18min AMRAP:
    - 8x50m Sprint - anyone can run at any time
    - 40 Team Synchro Sit Ups
    - 8x50m Sprint
    - 40 Team Synchro Air Squats
CCF NORMAL Super Saturday WITH ADDED WORKSHOPS! GARDENS 08.00-09.00: Beach WOD (Camps Bay Beach - Program in "CCF Fitness") 10.00-11.15: CCF Barbell Club (Program in below) 10.00-13.00: CCF Open Gym *10.00-10.45: Indoor Rowing Workshop with Mechiel Versluis (2013 World Champion Rower) **11.15-12.00: Bar Muscle Up Clinic with Coach Chris NEWLANDS: 07.00-08.15: CCF Barbell Club 08.30-09.30: Open Gym
  • A. High Hang Chinese Snatch Pull:
    5x3 at 60-70% of 1RM Snatch
  • B. High Hang Chinese Clean Pull:
    5x3 Chinese Pulls @ 60-70%
  • C. Back Squat:
    7x3 @ 70-80% - rest 60s between sets.
Last week before we are in the Open, train hard and listen to your body from yesterday's high rep volume. PS. You are more than welcome to join in on the "Indoor Rowing Clinic" with World Champion Rower (2013) Mechiel Versluis tomorrow at CCF HQ at 10.00-10.45 - if you do, focus on form and do not attempt a PB in the 2k Row.
  • Warm Up. Bar Gymnastic:
    3 Rounds:
    - 1 Strict CTB
    - 2 Strict Toes To Bar
    - 30s German Hang (end of skin the cat)
  • A. Back Squat:
    5x5 at 60%
    *These are for speed development, not load.
  • B. AMRAP20:
    - 5 Bar Muscle Ups
    - 10m Hand Stand Walk
    - 15 Alternating Pistols
  • C. Strict CTR Pull Ups:
    For Quality:
    - 50 Strict Chest To Ring Pull Ups, ever break = 5 GHD Sit Ups
    *Use False Grip.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band for Shoulder Distraction, 2-3min.
    2. Banded Bully Stretch, 90s per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Banded Pass Throughs
    *CrossOver Symmetry Activation Protocol works great here.
Fire Breather's Friday and a Hero WOD - hell yeah!
  • A. FITNESS HERO-WOD - "McGee":
    30min AMRAP:
    - 5 Deadlifts @ 84/56kg
    - 13 Push Ups
    - 9 Box Jumps (60/50cm)
  • After PArty: Wall Balls:
    EMOM7: 8-12 Wall Balls (you choose load)
Fire Breather's Friday & a Hero-WOD? Hell Yeah! PS. We'll be doing the CCF Competition Power Clean complex in the Bonfire classes today.
  • A. HERO-WOD - "McGee":
    30min AMRAP:
    - 5 Deadlifts, (125/84kg)
    - 13 Push Ups
    - 9 Box Jumps, (60/50cm)

  • After Party: Wall Balls:
    EMOM7: 8-12 Wall Balls (you choose load)
The Open is now 7 days away, the ground work have been done so now it's time to figure out your pace and strategy for different time domains and loads. A smart athlete is a dangerous athlete!
  • A. Power Clean Complex:
    E90s x10 Build to Heavy - 3 Pos Power Clean:
    - Mid Hang (Middle of your thighs...)
    - Low Hang (BELOW the knee)
    - Floor (TnG Required)
    *Start at 60% of your 1RM Power Clean and build as you see fit, NO misses is the goal.
  • B. HERO-WOD - "McGee":
    30min AMRAP:
    - 5 Deadlifts, (125/84kg)
    - 13 Push Ups
    - 9 Box Jumps, (60/50cm)
  • C. Wall Ball Conditioning:
    EMOM7: 8-12 Wall Balls (33/20lbs)
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Bully Stretch, 90s per side.
    4. 30 Banded Pass Throughs with thin band, SLOW.
  • A. "The Gymnastic Buy-In":
    3 Rounds 2min on/1min off - Gymnastic Buy In, then AMRAP Cals:
    1. 3-5 Burpee Pull Ups + Ski Erg,
    2. Max Unbroken Hand Stand Push Ups/Push Ups + Burpees to Weight Plate (Open Standard)
    3. Max Unbroken Toes To Bar + Row
    *(total reps is score, gymnastics has to be done unbroken).
  • After Party: Stretch:
    Stretch - 90s each side:
    - Banded Shoulder Distraction
    - Bully Stretch
    - Pigeon Pose
    - Couch Stretch
  • A. "The Gymnastic Buy-In":
    3 Rounds 2min on/1min off - Gymnastic Buy In, then AMRAP Cals:
    1. Max Unbroken Ring Muscle Ups + Ski Erg,
    2. Max Unbroken Hand Stand Push Ups + Burpees to Weight Plate (Open Standard)
    3. Max Unbroken Toes To Bar + Row
    (total reps is score, gymnastics has to be done unbroken).
  • After Party: Stretch:
    90s each side:
    - Banded Shoulder Distraction
    - Bully Stretch
    - Pigeon Pose
    - Couch Stretch
This is an ACTIVE RECOVERY day, it is not meant to build more fatigue. Be smart with your intensity & volume today.
  • Active Recovery. Swim:
    20-30min EASY Swim.
    Mix styles as you see fit.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band for Shoulder Distraction, 2-3min.
    2. Banded Bully Stretch, 90s per side.
    3. 3x20-30s, Box Hamstring & Shoulder Mob/Activation, (Top of Box HSPU).
  • A. Hang Clean and Jerk Complex:
    10min to Build to heavy:
    - 1 Hang Power Clean + 1 Front Squat + 1 Jerk
  • B. "DB Speed Round":
    8min AMRAP:
    - 4 Dumbbell Power Clean
    - 4 Front Squat
    - 4 Push Press (15/10kg)
    - 8 Cal Assault (or 12 on Cyclone)
  • After Party: Dumbbell Over Head Squats:
    5x 5-7 Dumbbell Over Head Squats
  • A. Hang Clean and Jerk Complex:
    10min to Build to heavy:
    - 2 Hang Power Clean + 2 Jerks
  • B. Heavy DB Speed Round:
    8min AMRAP:
    - 4 Dumbbell Power Clean
    - 4 Front Squat
    - 4 Push Press (22/15kg)
    - 8 Cal Assault (or 12 on Cyclone)
  • After Party: Dumbbell Over Head Squats:
    5x 5-7 Dumbbell Over Head Squats
Last day before an Active Recovery SWIM day - plan accordingly for tomorrow.
  • A. Metcon:
    For Time, 9-7-5 reps of:
    - Thrusters, (84/56kg)
    - Ring Muscle Ups
  • B. Stamina Conditioning:
    EMOM24 (6 Rounds) - alternate each minute:
    Min 1. 8-12 Wall Balls, (20/14lbs) + 8-12 Pull Ups
    Min 2. 8-12 Cal Ski Erg + 8-12 Hand Stand Push Ups
    Min 3. 8-12 Thrusters (34/24kg) + 8-12 Toes To Bar
    Min 4. REST
  • C. Ring Dips:
    For Quality:
    - 50 Ring Dips, with 2s pause in top and bottom.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-Spine & Lats with band for shoulder distraction, 3-5min.
    2. Banded Ankle Mob, 90s per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Banded Pass Throughs
    - 10 Over Head Squats with band in Active OH-Pos
    *CrossOver Symmetry Activation Protocol works great here.
  • A. Broad Jump:
    10min to Establish: 1RM Broad Jump
  • B. "Goldilocks":
    For Time:
    50-40-30-20-10
    - Double Unders
    - BEAR HUG Carry meters (50/30kg)
    (Cap: 9min)
  • After Party: GHD Situps:
    5x10-15 Reps, rest 90s between set
  • A. Broad Jump:
    10min to Establish: 1RM Broad Jump
  • B. "Goldilocks":
    For Time:
    50-40-30-20-10
    - Double Unders
    - BEAR HUG Carry meters (50/30kg)
    (Cap: 9min)
  • After Party: GHD Situps:
    5x10-15 Reps, rest 90s between set
  • A. Barbell Gymnastics:
    For Time:
    - 10 Power Cleans @ 65% (of 1RM Power Clean)
    - 8 Power Cleans @ 70%
    - 6 Power Cleans @ 75%
    - 4 Power Cleans @ 80%
    - 2 Power Cleans @ 85%
  • B. 3 Rounds:
    For Total Working Time:
    - 20 DB Power Clean (32/20kg)
    - 20m DB Front Rack Lunges, (2x32/20kg)
    - 20 Burpee Box Jumps, (60/50cm)
    - 20m Bear Hug Carry (50/30kg)
    - 20 Lat Burpees over D-Ball (Open Standard with open hip)
    *REST 6min between rounds.
  • C. 4 Giant Sets:
    Do these movements with as little rest as possible between them:
    - 5 Glute Ham Raises
    - 7 Banded Hip Extensions
    - 9 Reverse Hypers (moderate load)
    *Rest as needed between rounds.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. 3 Rounds For Quality:
    - 10 Banded Side Steps in each direction, lead with KNEE.
    - 10 One Legged Glute Bridges.
Today we're hitting a modified version of a 2017 Open WOD with pull ups and over head squats, classic CrossFit!
  • A. "Speed Version of The Open 17.3, Fitness version":
    12min AMRAP 2 Rounds:
    6 Pull-ups
    6 Over Head Squat, 34/24kg.
    Then, 2 rounds of:
    7 Pull-ups
    5 Over Head Squat, 43/29kg.
    Then, 2 rounds of:
    8 Pull-ups
    4 Over Head Squat, 52/34kg.
    Then 2 rounds of:
    9 Pull-ups
    3 Over Head Squat, 61/43kg.
    Then 2 rounds of:
    10 Pull-ups
    2 Over Head Squat, 70/48kg
    Then 2 rounds of:
    11 Pull-ups
    1 Over Head Squat 79/52kg.
  • After Party: 1-Arm DB Over Head Lunges:
    3x10/10m 1-Arm DB Over Head Lunges (choose load)
  • A. "Speed Version of The Open 17.3":
    12min AMRAP:
    2 rounds of:
    - 6 Chest to Bar Pull Ups
    - 6 Squat Snatches, (43/29kg)
    Then 2 rounds of:
    - 7 CTB
    - 5 Squat Snatches, (61/43kg)
    Then 2 rounds of:
    - 8 CTB
    - 4 Squat Snatches, (84/52kg)
    Then 2 rounds of:
    - 9 CTB
    - 3 Squat Snatches, (93/56kg)
    Then 2 rounds of:
    - 10 CTB
    - 2 Squat Snatches, (102/61kg)
    Then 2 rounds of:
    - 11 CTB
    - 1 Squat Snatch, (111/66kg)
    *If you finish the WOD, finish as many Snatches as you can at the last weight.
  • After Party: 1-Arm DB Over Head Lunges:
    3x10/10m 1-Arm DB Over Head Lunges (choose load)
Last week before the Open, priority #1 is a healthy body, priority #2 is to test your limits. PS. We borrowed today's Snatch Complex from the 10th fittest man in the world 2017, SA's own Jason Smith - #proudlysouthafrican
  • WU. Snatch Warm Up Complex:
    4-5 sets at moderate loads:
    - 1 Pause Snatch Pull (2s at knee)
    - 1 Hang Muscle Snatch
    - 1 Snatch Drop
    - 1 Sotts Press
    - 1 Tall Snatch with 2s in the bottom of OHS.
  • A. Snatch Complex:
    E2MOMx7 - Build to Heavy:
    - 1 Snatch
    - 1 Hang Snatch
    - 1 Snatch Grip Push Press Behind the neck.
    - 1 Snatch Balance
    - 1 Over Head Squat
  • B. "Speed version of the Open 17.3":
    12min AMRAP:
    2 rounds of:
    - 6 Chest to Bar Pull Ups
    - 6 Squat Snatches, (43/29kg)
    Then 2 rounds of:
    - 7 CTB
    - 5 Squat Snatches, (61/43kg)
    Then 2 rounds of:
    - 8 CTB
    - 4 Squat Snatches, (84/52kg)
    Then 2 rounds of:
    - 9 CTB
    - 3 Squat Snatches, (93/56kg)
    Then 2 rounds of:
    - 10 CTB
    - 2 Squat Snatches, (102/61kg)
    Then 2 rounds of:
    - 11 CTB
    - 1 Squat Snatch, (111/66kg)
    *If you finish the WOD, finish as many Snatches as you can at the last weight.
  • C. Midline:
    7 Rounds For Time:
    - 35 Double Unders
    - 25s L-Sit
    - 15 GHD Sit Ups
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band for shoulder distraction, 3-5min
    2. Super Hip Mob, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Horizontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Banded Over Head Squats
    *CrossOver Symmetry Activation protocol works great here.