WODS

  • A. "Jenga":
    EMOM25:
    1. Row
    2. Strict Pull Ups
    3. Assault Bike
    4. Kettle Bell Front Squats (2x24/16kg)
    5. Rest
  • After Party: 30 Days of 30 Advanced Gymnastics Reps - Day 16 of 30::
    3x30s L-Sit
  • A. "Advanced Jenga":
    EMOM25:
    1. Row (1 cap = 1p)
    2. Ring Muscle Ups (1 rep = 3p)
    3, Assault Bike (1 cal = 1p)
    4. Kettle Bell Front Squats (2x32/24kg - 1 rep = 1p)
    5. Rest
  • After Party: 30 Days of 30 Advanced Gymnastics Reps - Day 16 of 30:
    3x30s L-Sit, keep legs higher up than last time (as in use a weight plate/parallette infront of feet).
  • A. "Advanced Jenga":
    EMOM25:
    1. Row (1 cap = 1p)
    2. Ring Muscle Ups (1 rep = 3p)
    3, Assault Bike (1 cal = 1p)
    4. Kettle Bell Front Squats (2x32/24kg - 1 rep = 1p)
    5. REST
  • B. 30 Days of 30 Advanced Gymnastics Reps - Day 16 of 30:
    3x30s L-Sit, try to go with legs higher up than last time
  • Add-On 1. Outdoor Running:
    Warm Up Running - 3 sets:
    - 200m @ 50% JOG
    - 200m @ best 1-mile pace
    - 100m @ 50% JOG
    - 100m SPRINT
    *REST 3-4min between sets for "full recovery"
  • Add-On 2. 1-Mile Run:
    For Time.
    This should be a max effort and the goal is a new PB.

    *Rest 5-10min before doing the longer run.
  • Add-On 3. Cool Down:
    3k Run at 80-85% effort.
New week, new goals? Today we give you 3 "little" sprint WOD's to go as fast as possible in - let's see if you can keep it together all the way through?
  • A1. "Dubstep 1":
    Min 0-5: 30/20/10
    - Double Unders
    - Dumbbell Snatches (22.5/15kg)
  • A. "Dubstep 2":
    Min 10-15: 30/20/10
    - Double Unders
    - Wall Balls (20/14lbs)
  • A3. "Dubstep 3":
    Min 20-25: 30/20/10
    - Double Unders
    - 15-10-5 Toes To Bar
  • After Party: 30 Days of 30 Advanced Gymnastics Reps - Day 15 of 30:
    30 Weighted Pistols, go over head if possible
  • A1. "Double Dubstep 1":
    Min 0-5, For Time:
    - 60/40/20 Double Unders
    - 30/20/10 Dumbbell Snatches (32/20kg)
  • A. "Double Dubstep 2":
    Min 10-15, For Time:
    - 60/40/20 Double Unders
    - 30/20/10 Wall Balls (25/14lbs)
  • A3. "Double Dubstep 3":
    Min 20-25, For Time
    - 60/40/20 Double Unders
    - 30/20/10 Toes to Bar
  • After Party: 30 Days of 30 Advanced Gymnastics Reps - Day 15 of 30:
    30 Weighted Pistols, go over head if possible.
  • A. "CCF Big Dawgs" Snatch Complex:
    E90s x5 to build to Heavy:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press (hips should be absolutely still here)
  • B. Snatch Complex:
    E90s x 5 Build to Heavy:
    - 1 Snatch Pull
    - 1 High Hang Power Snatch with 3s pause in Receive + Ride Down and up
  • C. Snatch:
    E90s x 5 - Build to today's Heavy Single:
    - Snatch
  • D1. "Double Dubstep 1":
    Min 0-5, For Time:
    - 60/40/20 Double Unders
    - 30/20/10 Dumbbell Snatches (32/20kg)
  • D2. "Double Dubstep 2":
    Min 10-15, For Time:
    - 60/40/20 Double Unders
    - 30/20/10 Wall Balls (25/14lbs)
  • D3. "Double Dubstep 3":
    Min 20-25, For Time
    - 60/40/20 Double Unders
    - 30/20/10 Toes to Bar
  • E. 30 Days of 30 Advanced Gymnastics Reps - Day 15 of 30:
    30 Weighted Pistols, go over head if possible.
  • Add-On. Assault Bike Sprints:
    8 Rounds:
    - 30s ALL OUT Sprint
    - 3min 30s REST
    *REST 4min extra between round 4 & 5.
CCF Super Saturday is here: We have Barbell Clubs, CCF Classes, Beach WOD's and Kids on the Beach on offer - no excuse to not get your weekend training in! Check schedule on BoxChamp for more details please. *The below WOD will be slightly modified for the Beach WOD, be there.
  • A. "Team Grey Hound":
    In teams of 3-4:
    - Run 1600m together,
    - 80 Wall Balls
    - 40 Burpee Box Jumps
    - 1200m Run
    - 60 Wall Balls
    - 30 Burpee Box Jumps
    - 800m Run
    - 40 Wall Balls
    - 20 Burpee Box Jumps
    - 400m Run, 20 Wall Balls
    - 10 Burpee Bos Jumps
    [CAP: 40min]
The below program will be coached in our CCF Barbell Clubs in all 3 CCF Boxes: - CCF Newlands: 07.30 - CCF Century City: 07.30 - CCF HQ (Gardens): 10.00
  • WU. CCF Official Clean & Jerk Warm Up:
    Two Rounds, add weight on second round if able to keep perfect angles:
    1. 1 Rep each from 3 positions (High Hang, Hang, Low Hang):
    - Shrug
    - High Pull
    - Muscle Clean
    2. 3 Front Squat with 3s pause in bottom
    3. 3 Push Press
    4. 3 Jerk Grip Sotts Press
    5. 3 Thrusters
    6. 1 Hang Clean & Push Jerk from 3 positions (High Hang, Hang, Low Hang):
  • A. Hang Clean Complex:
    10min to Establish Heavy:
    - 1 Hang Clean (power or squat)
    - 2 Front Squats
  • B. Lunge & Squat Complex:
    E3MOM x 4, build to Heavy:
    - 4/4 Back Lunges, straight into:
    - 4 Back Squats
  • C. Good Mornings:
    3x8 with a moderate-heavy load.
If you are doing the DXB Qualifiers tomorrow: Active Rest day today. If you are NOT doing the DXB Qualifiers tomorrow: do CCF Barbell Club and Beach/Class WOD. We recommend the beach.
  • Active Recovery. Light Activity:
    Hike/Walk/Jog 45-60min + Long RomWOD.
Fridays are one of our favourite days: weekend is here AND we have our epic Bonfires in all 3 boxes! Tonight we coach the Hang Power Snatch + Power Snatch in those classes, come and join in if you keen to lift some heavy weights.
  • A. Bar Gymnastic Complex:
    E90s x 5: Declining reps as an example:
    - 5/4/3 Strict Pull Ups
    - 4/3/2 Pull Ups
    - 3/2/1 CTB Pull Ups
  • B. "Puppets":
    7min AMRAP - 3-6-9... etc of:
    - Alternating Dumbbell Snatch (30/22.5kg)
    - Toes To Bar
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 12 of 30:
    30 Strict HSPU with X-ROM
  • A. Bar Gymnastic Complex:
    E90s x 5: Declining reps as an example:
    - 5/4/3 Strict CTB,
    - 4/3/2 Kipping CTB
    - 3/2/1 Bar Muscle Ups
  • B. Puppets:
    7min AMRAP: 3-6-9... :
    - Hang Power Snatch (61/43kg)
    - Toes To Bar
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 12 of 30:
    30 Strict HSPU with X-ROM
  • A. Snatch:
    15min to Establish heavy:
    - 1 Hang Power Snatch
    - 1 TnG Power Snatch
  • B. Bar Gymnastics Conditioning:
    E90s x 5: Declining reps as an example:
    - 5/4/3 Strict CTB,
    - 4/3/2 Kipping CTB
    - 3/2/1 Bar Muscle Ups
    *Chose a rep range that is going down by one rep per movement and one range that you can keep for all 5 rounds.
  • C. "Big Puppets":
    7min AMRAP, 3-6-9...etc:
    - Hang Power Snatch (61/43kg)
    - Toes To Bar
  • D. "30 Days of 30 Advanced Gymnastics Reps" - Day 12 of 30:
    30 Strict HSPU with X-ROM
  • Add-On. Run:
    Outdoors running with Weight Vest:
    - 1600m @ 90%
    REST 5min before:
    3x800m @ 85-90% (SAME pace as 1600m above)
    REST 3min between sets
    NB: approx loads - M: 10kg/F: 5kg
  • A. Medicine Ball Clean:
    Technique Thursday:
    - Med Ball Clean
  • A. UGOIGO:
    In teams of 2-3 - 3 Rounds each, U Go/I Go:
    - 30/20 Cal Assault Bike
    - 20 Med Ball Front Squats (30/20kg)
    - 10 Bar Facing Burpees (set up a lightly loaded barbell)
    *Partner 1 finishes a full round before next partner goes.
    [CAP: 30min]
  • After Party: "30 Days of 30 Advanced Gymnastics Reps" - Day 11 of 30:
    30 Shoulder Taps
    *free standing/wall supported/box supported depending on capacity.
  • A. Medicine Ball Clean:
    Technique Thursday:
    - Med Ball Clean
  • A. "UGOIGO":
    In teams of 2-3 - 3 Rounds each, U Go/I Go:
    - 30/20 Cal Assault Bike
    - 20 Med Ball Front Squats (50/30kg)
    - 10 Bar Facing Burpees
    [CAP: 30min]In teams of 2-3 - 3 Rounds each, U Go/I Go:
    - 30/20 Cal Assault Bike
    - 20 Med Ball Front Squats (50/30kg)
    - 10 Bar Facing Burpees
    *Partner 1 completes a full round before next partner goes.
    [CAP: 30min]
  • After Party: "30 Days of 30 Advanced Gymnastics Reps" - Day 11 of 30:
    30 Shoulder Taps
    *free standing/wall supported/box supported depending on your capacity
If you have gotten ALL sessions in this week take today off and make it an active rest day with a light jog and a long RomWOD, if you have missed sessions, hit today's CCF WOD in class below!
  • A. Med Ball Clean:
    Technique Thursday:
    - Med Ball Clean
  • B. "UGOIGO":
    In teams of 2-3 - 3 Rounds each, U Go/I Go:
    - 30/20 Cal Assault Bike
    - 20 Med Ball Front Squats (50/30kg)
    - 10 Bar Facing Burpees
    *Partner 1 completes a full round before next partner goes.
    [CAP: 30min]
  • C. â30 Days of 30 Advanced Gymnastics Repsâ - Day 11 of 30:
    30 Shoulder Taps
    *free standing/wall supported/box supported depending on your capacity
  • A. Frankestein's Monster:
    EMOM 21 - alternating: 1.
    - 5 Deadlifts to 5RM
    - 2. Max Double Unders
    - 3. REST
  • B. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean (22.5/15kg)
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 10 of 30:
    3x 3 Rounds of 30s L-sit
  • A. "Frankestein's Monster":
    EMOM 21 - alternating:
    - 1. 5 Deadlifts building to 5RM Touch and Go
    - 2. Max Double Unders
    - 3. REST
    [SCORE is 5RM weight + Total Double Unders]
  • B. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean ( (32/20kg)
  • After Party: "30 Days of 30 Advanced Gymnastics Reps" - Day 10 of 30:
    3x Rounds of 30s L-sit
A-C will be taught in our Barbell Club with Coach Al as usual 17.30-18.45 - be there!
  • A. Shoulder Press:
    E90s x7:
    - Build to 3RM
  • B. Split Jerk:
    E90s x6:
    - Build to Heavy 2 with 3s hold in Receive on the FIRST one.
  • C. Snatch Pull:
    E90s x7:
    - 3 Snatch Pulls from Deficit, aim for 90-110% of 1RM depending on technique and angles.
  • D. "Frankestein's Monster":
    EMOM 21 - alternating:
    - 1. 5 Deadlifts building to 5RM Touch and Go
    - 2. Max Double Unders
    - 3. REST
    [SCORE is 5RM weight + Total Double Unders]
  • E. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean ( (32/20kg)
  • E. "30 Days of 30 Advanced Gymnastics Reps" - Day 10 of 30:
    3x Rounds of 30s L-sit
  • Add-On. Around the world:
    6 Rounds @ 75% effort (EASY breathing and reps stays the same all the way through) - 42min total:
    1. Row
    2. Bear Crawl
    3. Walking Lunges
    4. Ski Erg
    5. Sit Ups
    6. Bike Erg
    7. REST
  • A. Frankestein's Monster:
    EMOM 21 - alternating: 1.
    - 5 Deadlifts to 5RM
    - 2. Max Double Unders
    - 3. REST
  • B. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean (22.5/15kg)
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 10 of 30:
    3x 3 Rounds of 30s L-sit
  • A. "Frankestein's Monster":
    EMOM 21 - alternating:
    - 1. 5 Deadlifts building to 5RM Touch and Go
    - 2. Max Double Unders
    - 3. REST
    [SCORE is 5RM weight + Total Double Unders]
  • B. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean ( (32/20kg)
  • After Party: "30 Days of 30 Advanced Gymnastics Reps" - Day 10 of 30:
    3x Rounds of 30s L-sit
A-C will be taught in our Barbell Club with Coach Al as usual 17.30-18.45 - be there!
  • A. Shoulder Press:
    E90s x7:
    - Build to 3RM
  • B. Split Jerk:
    E90s x6:
    - Build to Heavy 2 with 3s hold in Receive on the FIRST one.
  • C. Snatch Pull:
    E90s x7:
    - 3 Snatch Pulls from Deficit, aim for 90-110% of 1RM depending on technique and angles.
  • D. "Frankestein's Monster":
    EMOM 21 - alternating:
    - 1. 5 Deadlifts building to 5RM Touch and Go
    - 2. Max Double Unders
    - 3. REST
    [SCORE is 5RM weight + Total Double Unders]
  • E. Dumbbell Burpee Power Clean:
    4min AMRAP:
    - Double Dumbbell Burpee Power Clean ( (32/20kg)
  • E. "30 Days of 30 Advanced Gymnastics Reps" - Day 10 of 30:
    3x Rounds of 30s L-sit
  • Add-On. Around the world:
    6 Rounds @ 75% effort (EASY breathing and reps stays the same all the way through) - 42min total:
    1. Row
    2. Bear Crawl
    3. Walking Lunges
    4. Ski Erg
    5. Sit Ups
    6. Bike Erg
    7. REST
  • A. Hero WOD "MARCO" - FITNESS VERSION:
    3 Rounds for Time:
    - 21 Pull Ups
    - 15 Hand Stand Push Ups,
    - 9 Thrusters (43/29kg)

    [CAP: 15min]
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 9 of 30:
    30 Pistols per side, first on one side and then on the other - do NOT alternate these
  • A. Hero WOD "MARCO":
    3 Rounds for Time:
    - 21 Pull Ups
    - 15 HSPU
    - 9 Thrusters (61/43kg)
    [CAP: 15min]
  • After Party: "30 Days of 30 Advanced Gymnastics Reps" - Day 9 of 30:
    30 Pistols per side, first on one side and then on the other - do NOT alternate these
  • A. Hero WOD "MARCO":
    3 Rounds for Time:
    - 21 Pull Ups
    - 15 HSPU
    - 9 Thrusters (61/43kg)
    [CAP: 15min]
  • B. â30 Days of 30 Advanced Gymnastics Repsâ - Day 9 of 30:
    30 Pistols per side, first on one side and then on the other - do NOT alternate these.
  • Add-On 1. EMOM24 - alternating:
    Mikko Variation - 24min (6 rounds):
    1. Cal Bike Erg
    2. Burpees
    3. Assault Bike
    4. REST
    *Lowest number on any round is score = go hard but pace according to weakest station.
  • Add-On 2. Midline:
    3 Rounds, 20 reps of each *Ideally unbroken*:
    - Hollow Rocks
    - V-Ups
    - Jackknives
    - L-Sit (seconds)
    REST 2min between sets
NB: Please note that the AM Classes in GARDENS and PM Classes in CENTURY CITY have changed to start on the half hour (x.30) as part of our Summer Schedule - book your classes now and you can't miss out!
  • A. "Tornado":
    For Time:
    - 500m Ski Erg or Row
    - 30m Kettle Bell Walking Lunge (2x24/16kg)
    - 20 Burpee Pull Ups
    - 30 Wall Balls (20/14lbs)
    - 500m Row

    [CAP: 14min]
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 8 of 30:
    30 Strict Ring Dips for Quality - if you can easily do +5 add weight
NB: Please note that our AM Classes in GARDENS and PM Classes in Century City are changing to start on the half hour (x.30-mark) as part of our Summer Schedule. Book your classes now and you can't miss out!
  • A. "Sharknado":
    For Time:
    - 500m Ski Erg
    - 30m Kettle Bell Walking Lunge (2x32/24kg)
    - 20 Ring Muscle Ups
    - 30 Wall Balls (25/14lbs)
    - 500m Row
  • After Party: â30 Days of 30 Advanced Gymnastics Repsâ - Day 8 of 30:
    30 Strict Ring Dips for Quality - if you can easily do +5 add weight
  • A. Snatch Warm Up:
    Snatch Warm Up, EMOM7 @ 40-50% of 1RM Snatch:
    - 1 Slowmo Snatch Deadlift,
    - 1 Muscle Snatch
    - 1 High Hang Squat Snatch
    - 1 Snatch Balance
  • B. Snatch Complex:
    E90s x7 - Build to Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
    - 1 Over Head Squat
    - 1 Snatch Grip Split Jerk behind Neck
  • C. Back Squat:
    Back Squat:
    7x2 @ 80% - rest 90s between sets
  • D. "Sharknado":
    For Time:
    - 500m Ski Erg
    - 30m KB-Walking Lunges, (32/24kg)
    - 20 Ring Muscle Ups
    - 30 Wall Balls, (25/14lbs)
    - 500m Row
    [CAP: 14min]
  • E. "30 Days of 30 Advanced Gymnastics Reps" - Day 8 of 30:
    30 Strict Ring Dips for Quality - if you can easily do +5 add weight
  • Add-on 1. 5 Rounds with increasing speed:
    - 15 GHD Sit Ups
    - 10 No Jump & Clap Burpee (feet stay on ground at top)
    - 5 Box Jumps, STEP DOWN (77/60cm)
    REST 30s between rounds
    EACH Round must be faster than the previous, failure to go faster = abort WOD.
  • Add-On 2. Assault Bike Intervals:
    10 Rounds:
    - 15s ALL OUT
    - 1'45min Rest (get 10 SLOW Air Squats in during each rest)
    *REST 2 extra minutes between round 5 & 6.
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  • A. Snatch Warm Up:
    Snatch Warm Up, EMOM7 @ 40-50% of 1RM Snatch:
    - 1 Slowmo Snatch Deadlift,
    - 1 Muscle Snatch
    - 1 High Hang Squat Snatch
    - 1 Snatch Balance
  • B. Snatch Complex:
    E90s x7 - Build to Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
    - 1 Over Head Squat
    - 1 Snatch Grip Split Jerk behind Neck
  • C. Back Squat:
    Back Squat:
    7x2 @ 80% - rest 90s between sets