WODS

This is the week of the CrossFit Games Open AND we are exactly halfway through our 8 weeks challenges! Feels like your motivation should be peaking right now so let's use it to book the rest of the week's classes and come in with a positive attitude to each WOD this week. Wanna have some fun? Add up your reps from A-C and get a total score for today!
  • A. Jump the line 1:
    On Min 0, 6 min AMRAP:
    - 30 Double Unders
    - 15 Wall Balls, (20/14lbs)
    2min REST
  • B. Jump the Line 2:
    On Min 8, 6min AMRAP:
    - 30 Double Unders
    - 5 Hand Stand Push Ups or Hand Release Push Ups
    2min REST
  • C. Jump the Line 3:
    On Min 16, 6min AMRAP:
    - 30 Double Unders
    - 5 Ring Dips
  • After Party: 30 Days of Burpees, Day 18:
    - 30 Burpee with a jump to touch bar at top, at start & EMOM:
    - 5 Strict Pull Ups
Wanna have some fun? Add up your reps from A-C for a Total Score.
  • A. Jump the Line 1:
    On Min 0, 6 min AMRAP:
    - 30 Dubs
    - 15 Wall Balls (20/14lbs)
    2min REST
  • B. Jump The Line 2:
    On Min 8, 6min AMRAP:
    - 30 Double Unders
    - 10 Hand Stand Push Ups
    2min REST
  • C. Jump the Line 3:
    On Min 16, 6min AMRAP:
    - 30 Double Unders
    - 5 Ring Muscle Ups
  • After Party: 30 Days of 30 Burpees, Day 18:
    For Time:
    - 30 Burpee with a jump to touch bar at top, at start & EMOM: 5 Strict Pull Ups
  • A. Clean Complex:
    EMOM7 @ 50-60% of 1RM Clean:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • B. Power Clean:
    EMOM10:
    - Establish Heavy Single Power Clean
  • C. Snatch Pull:
    Snatch Pull from 5cm Riser:
    - [email protected] 100-110% of 1RM
  • D. "Jump the Line":
    On Min 0, 6 min AMRAP:
    - 30 Double Unders
    - 15 Wall Balls (20/14lbs)
    2min REST
  • D1. "Jump the Line":
    On Min 8, 6min AMRAP:
    30 Double Unders
    - 10 Hand Stand Push Ups
    2min REST
  • D2. "Jump the Line':
    On Min 16, 6min AMRAP:
    - 30 Double Unders
    - 5 Ring Muscle Ups
  • After Party: 30 Days of 30 Burpees, Day 18:
    For Time:
    - 30 Burpee with a jump to touch bar at top, at start & EMOM:
    - 5 Strict Pull Ups
Today we honour and show our support for one of the original CrossFit Girls, Eva. She was in a plane crash last weekend and today the CrossFit community comes together to show we care. Join us on the Beach in Camps Bay or in either CCFN's or CCFCC's class WOD's and take on this classical benchmark WOD "Eva" in a slightly modified team format.
  • A. Team "Eva" - Burpee Modification:
    In a team of 3-4 athletes, 5 Rounds For Time:
    - 800m Run (done as 16x50m Relay Sprint)
    - 30 Kettle Bell Swings, (24/16kg) - reps can only be performed while one athlete is held over ground
    - 30 Synchronised Burpees (2 athletes working)
This program will be coached in our CCF Barbell Club across all 3 CCF Boxes today. PS. During the 5 Open weeks there will only be ONE Barbell Club at 11.00, in the box that is hosting the Open that week.
  • A. Squat Clean Complex:
    E90s x7 - Build to Heavy:
    - 1 Squat Clean
    - 1 Hang Squat Clean
    - 1 Front Squat
  • B. Volume Cleans:
    E45s x15 @ 80-90% of A:
    - 1 Hang Squat Clean
    - 1 Front Squat
  • C. Back Squat:
    10x2 @ 75% - rest 90s between sets
One week to the Open and today we recommend a HIGH volume: - Aerobic piece in the morning: CCF Beach WOD (last one of the season) - A-C heavy lifting - D-E conditioning *Rest at least 60-90min between blocks.
  • A. Squat Clean Complex:
    E90s x7 - Build to Heavy:
    - 1 Squat Clean
    - 1 Hang Squat Clean
    - 1 Front Squat
  • B. Volume Cleans:
    E45s x15 @ 80-90% of A:
    - 1 Hang Squat Clean
    - 1 Front Squat
  • C. Back Squat:
    10x2 @ 75% - rest 90s between sets
  • D. Open 18.4:
    For Total Time:
    FIRST, 21-15-9 of:
    - Deadlifts, (102/70kg)
    - Hand Stand Push Ups (use Open 2018 standard)
    THEN:
    - 21-15-9 Deadlift (143/93kg)
    - 15m HSW after each set of Deadlifts
    [CAP: 9min]
  • E. Monostructural Conditioning:
    3 Rounds for Total Calories:
    - 3min Ski Erg
    1min REST
    - 3min Assault Runner
    1min REST
    - 3min Bike Erg
    1min REST
Basically one week until we start the Open and so far we have +30 4-man teams signed up for the CCF Charity Open - are you joining too? Today's time domain is basically what the Open started with last year, so might be a great way to prepare for what's coming..
  • A. Reykjavik CrossFit Championship Qualifier 3 - CCF Fitness version:
    20min AMRAP:
    - 12 Cal Row
    - 10 Toes To Bar
    - 8 Shoulder to Over Head, (43/29kg)
  • After Party. 30 Days of 30 Burpees - Day 15:
    3 Rounds For Quality:
    - 10m Hand Stand Walk (or 1 hand stand walk around a box with feet on it)
    - 10 Burpees
Basically one week until we start the Open and so far we have +30 4-man teams signed up for the CCF Charity Open - are you joining too? Today's time domain is basically what the Open started with last year, so might be a great way to prepare for what's coming..
  • A. Reykjavik CrossFit Championship Qualifier 3:
    20min AMRAP:
    - 12 Cal Row
    - 10 Toes To Bar
    - 8 Shoulder to Over Head, (61/43kg)
  • After Party. 30 Days of 30 Burpees - Day 15:
    3 Rounds For Quality:
    - 10m Hand Stand Walk (or 1 hand stand walk around a box with feet on it)
    - 10 Burpees
7 days until we get to know the first Open WOD, are you ready? PS. The Jerk complex will be taught in our Bonfire Classes in all 3 CCF Boxes!
  • A. Jerk Complex:
    E2MOM x7: Build to Heavy:
    - 1 Push Jerk w 3s in receive
    - 1 Split Jerk
  • B. Reykjavik CrossFit Championship Qualifier 3:
    20min AMRAP:
    - 12 Calorie Row
    - 10 Toes To Bar
    - 8 Shoulder to Over Head, (60/40kg)
  • After Party. 30 Days of 30 Burpees - Day 15:
    3 Rounds For Quality:
    - 10m Hand Stand Walk
    - 10 Burpees
  • A. Midline:
    Technique Thursday - Midline:
    - 10 Rounds of
    - 10 Hollow Rocks
    - 20s Super Man Hold (Both with PVC)
  • B. "The Aerobic Capacity TrainĂ¢:
    In teams of 2, each athlete working Individually - E6MOM x5: For Total Working Time:
    - 30/20 Calorie Assault Bike
    *In the rest do SLOWLY:
    - 20 Air Squats
    - 20 Sit Ups
  • After Party: 30 Days of 30 Burpees, Day 14:
    For Time:
    - 30 Lateral Burpees over a Parallette (beat last week)
Here's a cool double headed dragon for you today all the way from Iceland! Perfect as load up for the Open which is now about 10 days away from our first CCF Open Super Saturday next weekend - don't forget to register at games.crossfit.com
  • A. Reykjavik CrossFit Championship Q2 A - CCF Fitness Version:
    3 Rounds For Time:
    - 50 Double Unders
    - 15 Power Snatches (34/24kg)
    [6min CAP]
    *On 10min mark: RCC Q2 B
  • B. Reykjavik CrossFit Championship Q2 B - CCF Fitness Version:
    On 10min mark, 6min AMRAP:
    - 10 Back Squats (61/43kg)
    - 5 Burpee Chest To Bar Pull Ups
  • After Party: 30 Days of 30 Burpees, Day 13:
    For Quality:
    - 30 Burpee Sit Ups
  • A. Reykjavik CrossFit Championship Q2A:
    3RFT:
    - 75 Double Unders
    - 15 Power Snatches (50/35kg)
    [6min CAP]
    *on 10min mark: RCC Q2 B
  • B. Reykjavik CrossFit Championship Q2B:
    On 10min mark, 6min AMRAP:
    - 10 Back Squats (80/55kg)
    - 5 Bar Muscle Ups
  • After Party: 30 Days of 30 Burpees, Day 13:
    For Quality: 30 Burpee Sit Ups
A-C in our CCF Barbell Club with Coach Al as usual - you never know when you'll need to lift some heavy weights. Like in the Open perhaps..? ;)
  • A. Warm Up Complex:
    3 Rounds to Establish a heavy set:
    - 3 Muscle Clean
    - 2 Tall Clean (No dip & Drive)
    - 1 Jerk Grip Sotts Press
  • B. Clean Complex:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean w3s in receive
  • C. Clean Pulls:
    E2MOM x5:
    - 3 Clean Pulls from Riser @ 90-110% of 1RM Clean
  • D. Reykjavik CrossFit Championship Q2A:
    3RFT:
    - 75 Double Unders
    - 15 Power Snatches (50/35kg)
    [6min CAP]
    *on 10min mark: RCC Q2 B
  • E. Reykjavik CrossFit Championship Q2B:
    On 10min mark, 6min AMRAP:
    - 10 Back Squats (80/55kg)
    - 5 Bar Muscle Ups
  • After Party: 30 Days of 30 Burpees, Day 13:
    For Quality: 30 Burpee Sit Ups
Another Open WOD to test your "readiness" for the epic 5 weeks ahead with the CrossFit Games Open - we reckon that many of our CCF members will have a score to beat in this one?
  • A. Open 17.1 - CCF Fitness version:
    For Time: 10/20/30/40/50
    - Dumbbell Snatches (15/10kg)
    - 15 Burpee Box Jumps after each set
    [CAP: 20min]
  • After Party: 30 Days of 30 Burpees, Day 12:
    For Time:
    - 30 Burpee Wall Balls
Another Open WOD to test your "readiness" for the epic 5 weeks ahead with the CrossFit Games Open - we reckon that many of our CCF members will have a score to beat in this one?
  • A. Open 17.1:
    For Time:
    - 10/20/30/40/50 Dumbbell Snatches (22.5/15kg)
    - 15 Burpee Box Jumps (60/50cm) after each set
    [Cap: 20min]
  • After Party: 30 Days of 30 Burpees, Day 12::
    30 Burpee Wall Balls
  • A. Open 17.1:
    For Time:
    - 10/20/30/40/50 Dumbbell Snatches (22.5/15kg)
    - 15 Burpee Box Jumps (60/50cm) after each set
    [CAP: 20min]
  • After Party: 30 Days of 30 Burpees:
    For Time:
    - 30 Burpee Wall Balls
  • A. Ring Muscle Up:
    Ring Muscle Up Practice
  • B. Open 13.5 - CCF FItness Version,:
    4min to complete, 3 Rounds of:
    - 15 Thrusters (29/20kg)
    - 15 Pull Ups
    *If you get 3 Rounds you get another 4min to do 3 more rounds, and so on.
  • After Party: 30 Days of 30 Burpees, Day 11:
    For Quality:
    - 30 Perfect Gymnastic Burpees
  • A. Ring Muscle Ups:
    E2MOM:
    - Sub Max Set of Ring Muscle Ups
  • B. Open 13.5:
    4min to complete, 3 Rounds of:
    - 15 Thrusters (45/29kg
    - 15 Chest To Bar Pull Ups
  • After Party: 30 Days of 30 Burpees, Day 11:
    For Quality:
    - 30 Perfect Gymnastic Burpees
  • A. Warm Up: Snatch Complex:
    3 Rounds to Establish a heavy set:
    - 3 Muscle Snatch
    - 2 Snatch Balance
    - 1 Sotts Press
  • B. Snatch Complex:
    Build to a Heavy Set:
    - 1 Hang Power Snatch
    - 1 Full Snatch w 3s in receive
  • C. Front Squat:
    Front Squat, 7x2 @ 75-85% - something that moves FAST
  • D. Ring Muscle Ups:
    E2MOM:
    - Sub Max Set of Ring Muscle Ups
  • E. Open 13.5:
    4min to complete, 3 Rounds of:
    - 15 Thrusters (45/29kg
    - 15 Chest To Bar Pull Ups
  • After Party: 30 Days of 30 Burpees, Day 11:
    For Quality:
    - 30 Perfect Gymnastic Burpees
This will be one of the last Beach WOD's for the season, come get sandy at 08.00 in Camps Bay!
  • A. Animal Beach Flags:
    Animal Beach Flags:
    - Bear crawls
    - Lunges
    - Duck Walk
    - Flying Squirrels
  • B. Team Sand Wars:
    In teams of 3-4, 3 Rounds of:
    FOR TOTAL REPS OF Sit Ups & Burpees
    Team 1: Run 400m Team Run
    Team 2: AMRAP Med Ball Sit Ups over plank
    SWOP so Team 2 does Run and team 1 does Sit Ups
    And THEN:
    Team 1: 10x10m Med Ball Passes
    Team 2: AMRAP Partner Burpees
This program will be coached in our Barbell Club in all 3 CCF Boxes!
  • A. Muscle Clean:
    Warm Up:
    - Build to heavy 3 Muscle Clean
  • B. High Hang Squat Clean:
    Build to Heavy Double:
    - High Hang Squat Clean
  • C. Power Clean:
    E30s x 15:
    - 3 TnG Power Clean @ 70-80% of B
We're less than 2 weeks away from the first Open WOD for 2019, start getting that mind right. The CCF Beach WODs are still a good additional conditioning piece. Today's second piece is from the Reykjavik CrossFit Championship Qualifiers.
  • A. Muscle Clean:
    Warm Up:
    - Build to heavy 3 Muscle Clean
  • B. High Hang Squat Clean:
    Build to Heavy Double:
    - High Hang Squat Clean
  • C. Power Clean:
    E30s x 15:
    - 3 TnG Power Clean @ 70-80% of B
  • D. Reykjavik CrossFit Championship Qualifier 1A:
    For Total Time for all 3 pieces:
    21/15/9 of:
    - Alternating DB-Snatches, (22.5/15kg)
    - Box Jump Overs, (60/50cm)
    Straight into, 27/18 of:
    - DB Squats, (22.5/15kg)
    - Burpee Box Jump Overs
    Straight into, 45 of:
    - 45 DB Box Step Overs (22.5/15kg)
    [CAP 12min, start 1B on 15min]
  • E. Reykjavik CrossFit Championship Qualifier 1B:
    For Time:
    - 8 Squat Cleans, (85/50kg)
    - 6 Squat Cleans, (100/65g)
    - 4 Squat Cleans, (125/80kg)
    - 2 Squat Cleans, (145/90kg)
    [5min CAP]
Last of the FiCT Fever for now when we attack a WOD that has been labeled "Best water event in any CrossFit competition" by some pretty experienced guys, in either case we'll close off our FiCT week with this Chipper as a perfect end before our focus turns towards the Open!
  • A. FiCT 2019 Beach Event "Mitch Buchannon 2019", CCF Fitness Version::
    For Time:
    - 30 CTB Pull Ups
    - 60 1-arm OHS (Done as 6/6 at 24/16kg)
    - 900m Row
  • After Party: 30 Days of 30 Burpees, Day 8::
    30 Inverted Burpees For Quality
Last of the FiCT Fever for now when we attack a WOD that has been labeled "Best water event in any CrossFit competition" by some pretty experienced guys, in either case we'll close off our FiCT week with this Chipper as a perfect end before our focus turns towards the Open!
  • A. FiCT 2019 Beach Event "Mitch Buchannon 2019", CCF Performance Version::
    For Time:
    - 30 Bar Muscle Ups
    - 60 1-arm OHS (Done as 6/6 at 32/24g)
    - 900m Row
  • After Party: 30 Days of 30 Burpees, Day 8::
    30 Inverted Burpees For Quality
The PC + PJ will be taught in our CCF Bonfire in all 3 boxes.
  • A. Power Clean and Push Jerk:
    Establish a 3RM :
    - TnG Power Clean & Push Jerk
  • A. FiCT 2019 Beach Event "Mitch Buchannon 2019", CCF Performance Version::
    For Time:
    - 30 Bar Muscle Ups
    - 60 1-arm OHS (Done as 6/6 at 32/24g)
    - 900m Row
  • After Party: 30 Days of 30 Burpees, Day 8::
    30 Inverted Burpees For Quality
  • A. FiCT 2019 Partner WOD: "Half Assault Bike Infused Karen 2019", CCF Fitness Version:
    In pairs:
    - 105 Cal Assault Bike
    - 75 Partner Wall Balls (20/14lbs)
    - 45m Synchronized Walking Lunges (Sand Bag/D-ball/Med ball on shoulder)
    [CAP: 18min]
  • After Party: 30 Days of Burpees, Day 7::
    For time:
    - 30 Lateral Burpees over a parallette
  • A. FiCT 2019 Partner WOD: "Half Assault Bike Infused Karen 2019", CCF Performance Version::
    In pairs:
    - 105 Cal Assault Bike
    - 75 Partner Wall Balls (20/14lbs)
    - 45m Synchronized Walking Lunges (D-Ball (60/50kg on Shoulder)
    [CAP: 18min]
  • After Party: 30 Days of 30 Burpees, Day 7::
    30 Lateral Burpees over a parallette
  • A. FiCT 2019 Partner WOD: "Half Assault Bike Infused Karen 2019", CCF Performance Version::
    In pairs:
    - 105 Cal Assault Bike
    - 75 Partner Wall Balls (20/14lbs)
    - 45m Synchronized Walking Lunges (D-Ball (60/50kg on Shoulder)
    [CAP: 18min]
  • After Party: 30 Days of 30 Burpees, Day 7::
    30 Lateral Burpees over a parallette