WODS

  • A) "2nd Level":
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push Ups
    - 75 Sit Ups
    - 100 Double Unders
  • After Party: Hip Extensions:
    3x10-15 Hip Extensions
  • A) "2nd Level":
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push Ups
    - 75 Sit Ups
    - 100 Double Unders
  • After Party: Hip Extensions:
    3x10-15 Hip Extensions
Active Recovery means move, but avoid building more fatigue. Today we take it outdoors again for mental restoration as well as flushing the muscles.
  • Active Recovery 45-60min @ EASY Moderate Effort:
    Walk/Hike/Swim + Yoga/Mobility.
  • CCF Pre-WOD. Mobility:
    1. Deep Couch Stretch, 2min per side.
    2. Banded Bully Stretch, 90s per side.
    3. Box Shoulder & Hamstring Stretch (top of Box HSPU), 3x20-30s.
  • A) Back Squat:
    5x5 Back Squats @ 70-80% of 1RM
  • B) You can run but you can't hide.:
    5 Rounds For Time:
    - 20x10m Shuttle Run
    - 20m 1-side Front Rack Walking Lunges (20/10kg DB)

    (Cap: 12min)
  • After Party: Ski Erg:
    In a team of 2-3: 200 Calorie Ski Erg, swop as needed
  • A) Back Squat:
    5x5 Back Squats @ 70-80% of 1RM
  • B) You can run but you can't hide.:
    5 Rounds For Time:
    -20x10m Shuttle Run
    - 20m 1-side Front Rack Walking Lunges (32/24kg KB)
  • After Party: Ski Erg:
    In a team of 2-3: 200 Calorie Ski Erg, swop as needed
  • WU. Clean Complex:
    4-5 sets at moderate loads:
    - 1 Clean Pull
    - 1 Muscle Clean with NO Body Contact
    - 1 High Hang Full Clean
    - 1 Pause Front Squat
  • A1. Clean Pull Complex:
    E90s x5 - alternating with A2 @ 80-85% of 1RM Clean:
    - 1 Clean Pull
    - 2 Hang Clean Chinese Pulls
  • A2. Tempo Front Squat:
    E90s x5 - alternating with A1, build to heavy:
    - 2 Front Squats at 32x1-tempo
  • C. Deadlift:
    E3MOMx3:
    - 15 Reps @ 90% of last weeks Heavy 15 (not necessarily your real 15RM).
  • D. For Time:
    - 10 DB Clusters, (2x32/20kg)
    - 20m DB-Front Rack Walking Lunges, (2x32/20kg)
    - 30 Strict Hand Stand Push Ups (on Dumbbells)
    - 20m DB-Front Rack Walking Lunges, (2x32/20kg)
    - 10 DB Clusters, (2x32/20kg)
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Ankle Mob, 2min per side.
    4. 3 Rounds for Quality:
    - 10 + 10 Banded Side Steps, lead with knee.
    - 5+5 One Legged Glute Bridges
  • A1) Coach Nel's "Backbone":
    On min 0 - For Time:
    - 30 Sumo Deadlift High Pull (34/24kg)
    - 27 Pull Ups
    - 24 Thrusters (34/24kg)
    [CAP: 8min]
  • A2) Coach Nel's "Backbone":
    On min 10 - For Time:
    - 21 Sumo Deadlift High Pull (43/29kg)
    - 18 Pull Ups
    - 15 Thrusters (43/29kg) -
    [CAP: 6min]
  • A3) Coach Nel's "Backbone":
    On min 18 - For Time:
    - 12 Sumo Deadlift High Pull (52/34kg)
    - 9 Pull Ups
    - 6 Thrusters (52/34kg)
    [CAP: 4min]
  • After Party: Strict Handstand Push-ups:
    50/30 Strict HSPU for time (if max is less than 5 chose 30)
  • A) Coach Nel's "Big Backbone":
    On min 0 - For Time:
    - 30 Sumo Deadlift High Pull (43/29kg)
    - 27 Chest To Bar Pull Ups
    - 24 Thrusters (43/29kg)
    [CAP: 8min]
  • A2) Coach Nel's "Big Backbone":
    On min 10 - For Time:
    - 21 Sumo Deadlift High Pull (52/34kg
    - 18 Chest to Bar Pull Ups
    - 15 Thrusters (52/34kg)
    [CAP: 6min]
  • A3) Coach Nel's "Big Backbone":
    On min 18 - For Time:
    - 12 Sumo Deadlift High Pull (70/48kg)
    - 9 Chest To Bar Pull Ups
    - 6 Thrusters (70/48kg)
    [CAP: 4min]
  • After Party: Handstand Push-ups:
    50/30 Strict HSPU for time (if max is less than 5 chose 30)
  • WU. Gymnastic Complex::
    3 Rounds For Quality:
    - 1 Toes To Rings
    - 2 Hip to Ring Swings
    - 3 Muscle Up Transitions (no dip)
    - 2 Hip To Ring Swings
    - 1 Toes To Rings
  • A. Muscle Up Density:
    E2MOMx5:
    - 2-4 Strict Ring Muscle Ups
    - 2-5 Kipping Muscle Ups
    *This is done without coming off the rings.
    **The Strict MU is prioritized here, if you can't do them: use a banded setup for tough but doable sets of 2-3 reps.
    ***Try to add one Strict Muscle up per set from last week.
  • B. For Total Reps:
    20min Assault Bike at Steady Pace, Every 2 minutes get off and perform One Unbroken Set of:
    Min 2/4/6: Strict Pull Ups
    Min 8/10/12: Max Strict Ring Dips
    Min 14/16/18: Max Kipping Toes To Bar
    [Score = Total Calories + Total Gymnastic Reps]
  • C. Accessory Work:
    4 Giant Sets:
    - 8-10 Standing DBL KB Bent Over Row (moderate)
    Rest 10s
    - 8-10 Banded Hip Extensions (use a THIN band attached low in GHD)
    Rest 10s
    - 45s D-Ball Bear Hug Hold (75/50kg)
    REST 90-120s between rounds
  • CCF Pre-WOD. Mobility & Activity:
    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*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 OHS with Band in Active Shoulder position
    *CrossOver Symmetry Activation Protocol works great here.
  • A) High Hang Power Snatch:
    EMOM7:
    - Build to HS High Hang Power Snatch
  • B) Thor's Hammer:
    For Time - 5 Rounds:
    - 15/10 Cal Assault Bike
    - 10 Alternating DB Snatch (25/15kg)
    - 15/10 Cal Assault Bike
    - 8 Alternating DB Snatch (25/15kg)
    - 15/10 Cal Assault Bike
    - 6 Alternating DB Snatch (25/15kg)
    - 15/10 Cal Assault Bike
    - 4 Alternating DB Snatch (25/15kg)
    - 15/10 Cal Assault Bike
    - 2 Alternating DB Snatch (25/15kg)
    (8min CAP)
  • After Party: Ring Dips:
    50/30 Strict Ring Dips for time (if max is less than 5 chose 30)
  • A) Power Snatch:
    EMOM7:
    - Build to Heavy Single Power Snatch
  • B) Thor's Heavy Hammer:
    For Time, 5 Rounds:
    For Time - 5 Rounds:
    - 15/10 Cal Assault Bike
    - 5 Power Snatch*
    - 15/10 Cal Assault Bike
    - 4 Power Snatch
    - 15/10 Cal Assault Bike
    - 3 Power Snatch
    - 15/10 Cal Assault Bike
    - 2 Power Snatch
    - 15/10 Cal Assault Bike
    - 1 Power Snatch
    *Use 70% of today's Heavy Single.
    (8min CAP)
  • After Party: Ring Dips:
    50/30 Strict Ring Dips for time (if max is less than 5 chose 30)
Week 2 in a high volume micro cycle, next week is lower in volume so go hard but make sure to take care of body and nutrition this week or you will suffer.
  • Warm Up. C&J Technique Complex:
    5 sets at moderate loads:
    - 1 Muscle Clean
    - 1 Tall Clean (no dip and drive)
    - 1 Hang Squat Clean
    - 1 Jerk Balance (lift bar to just above head, pause, then drop under to lockout)
    - 1 Split Jerk with 3s hold in receive.
  • A. Clean & Jerk:
    E2MOMx7:
    - 1.1. Clean (rest exactly 20s between reps)
    - Split Jerk
    *Start at 75% of 1RM Clean & Jerk and build to today's max. Treat it as heavy not RM = no misses allowed.
  • B. Back Squat:
    E3MOM: 7-7-7-7-7RM
  • C. 15 Sets for "Time":
    At 70% of 1RM Snatch:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Hang Squat Snatch
    *Stepping forward/pressing out = no rep.
    ** Every Time bar rests on ground = 3 Lateral Burpees

    NB: This is a Quality Piece more than anything, we prefer 15 perfect sets over a fast time with a lot of technical misses.
  • D. DB Strict Press:
    5 sets of:
    - 6/6 Strict 1-Arm DB Press
    *No rest between arms, 90s rest between sets.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder position.
    *CrossOver Symmetry Activation Protocol is a great option here.
Today we attack a WOD from the coming UWS2017 - get your team in or just come in and join a group of fit people to have FUN with it! Schedule Town (GARDENS): 07.30-09.00: CCF Barbell Club (program in CCF Performance) 09.00-10.00: CCF Class 10.00-12.00: Open Gym Schedule NEWLANDS: 07.00-08.30: CCF Barbell Club 08.30-09.30: CCF Class
  • A) United We Stand 2017 Event:
    Event 6 - AMRAP 12
    MFMFMF. Each round ascends by 5 reps for deadlifts and med ball cleans.
    - Deadlifts @ 120/90kg
    - Handstand walks 2 lengths each round
    - Med ball shoulders 50/30kg
    *Teams must alternate male then female through each exercise i.e. males do deads, a female does handstand walks and males carry out med ball cleans. Females then attack deads and a male does handstand walks and so on.
    **2 rounds will be completed at each rep range. Every 2 rounds the reps of the deadlifts and the med ball cleans increase by 5 reps i.e. 2 rounds at 5 reps, 2 rounds and 10 reps and so on.
    ***Deadlifts and med ball cleans can be shared between the same sex by tagging out. Whoever starts the handstand walks must finish. ****Teams wait behind holding area to be tagged.
    *****Score is total number of reps completed in the allotted time
    ******Deadlifts can be sumo or normal. The required standards are the same. Start from floor and finish with hip and knees locked out and shoulders behind the bar
Today we attack a WOD from the coming UWS2017 - get your team in or just come in and join a group of fit people to have FUN with it! Schedule Town (GARDENS): 07.30-09.00: CCF Barbell Club (program below) 09.00-10.00: CCF Class (program in CCF Fitness) 10.00-12.00: Open Gym Schedule NEWLANDS: 07.00-08.30: CCF Barbell Club 08.30-09.30: CCF Class
  • A. Snatch Complex:
    7 Set @ 50-60% of 1RM Snatch:
    - 1 Snatch Pause Pull (2s pause at knees)
    - 1 Hang Snatch High Pull
    - 1 Hang Power Snatch
    - 1 Snatch Balance (2s hold in bottom)
  • B. Split Jerk:
    Build to a Heavy Set:
    - 1 Power Clean
    - 3 Split Jerks, (hold the last one for 5s in Split Receive)
  • C. Push Press:
    8-8-8RM
Pretty Technical and a lot of tough parts of today's WOD. For those competing at UWS get together with your team to run through the Add-On either before or after your main session.
  • A. Push Press:
    E2MOMx5:
    8-8-8-8-8RM
  • B. Bulgarian Split Squat:
    3 sets:
    - 5/5 @ 31X1 Tempo while holding a heavy slam ball in a bear hug.
  • C1. On minute 0::
    5 Rounds For Time:
    - 1 Legless Rope Climb
    - 1 Rope Climb
    - 10/7 Ring Dips
    - 15/10 Calorie Assault Bike
    [CAP: 15min]
  • C2. On minute 20::
    5 Rounds For Time:
    - 1 Pegboard (Up and Down with control)
    - 10 X-Rom Push Ups (10/5cm)
    - 15/10 Cal Assault Bike
    [CAP: 15min]
  • C3. On minute 40:
    5 Rounds For Time:
    - 20m Double KB Over Head Carry (2x32/24kg)
    - 20m Farmers Carry (2x32/24kg)
    - 15/10 Calorie Ski Erg
    [CAP: 15min]
  • Add-On. UWS Team Practice - Event 6:
    AMRAP 12 (MFMFMF):
    Each round ascends by 5 reps for deadlifts and med ball cleans.
    - Deadlifts @ 120/90kg
    - Handstand walks 2 lengths each round
    - Med ball shoulders 50/30kg
    Teams must alternate male then female through each exercise i.e. males do deads, a female does handstand walks and males carry out med ball cleans. Females then attack deads and a male does handstand walks and so on.
    2 rounds will be completed at each rep range. Every 2 rounds the reps of the deadlifts and the med ball cleans increase by 5 reps i.e. 2 rounds at 5 reps, 2 rounds and 10 reps and so on.
    Deadlifts and med ball cleans can be shared between the same sex by tagging out. Whoever starts the handstand walks must finish. Teams wait behind holding area to be tagged.
    Score is total number of reps completed in the allotted time
    Deadlifts can be sumo or normal. The required standards are the same. Start from floor and finish with hip and knees locked out and shoulders behind the bar
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band attached low in rig for distraction, 2-3min.
    2. Banded Hammie Stretch (lying down), 90s per side.
    3. 3 Rounds For Quality, with thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder position.
  • A) United We Stand Prep:
    For Time:
    - 10 Toes to Bar
    - 14 Hand Release Burpee Over the Box Jumps
    - 14 Toes To Bar
    - 10 Hand Release Burpee Over the Box Jumps
    * then, in remainder of 9min: C2.
  • B) Front Squats:
    In remainder of time left from A)
    - Front Squats (80/50kg)
  • A) United We Stand:
    For Time:
    - 10 Toes to Bar
    - 14 Hand release burpee over the box jumps
    - 14 Toes To Bar
    - 10 Hand Release Burpee over the box jumps, then in remainder of 9min B)
  • B) Front Squats:
    In remainder of time left from A)
    - Front Squats (80/50kg)
  • Warm Up. Snatch WU Complex:
    5 sets at moderate loads:
    - 1 Snatch Lift Off (deadlift to knee with 2s pause at knee)
    - 1 Snatch Pull
    - 1 Hang Muscle Snatch
    - 1 Snatch Balance
    - 1 Hang Snatch
  • A. Snatch:
    E2MOMx7 building to heaviest:
    1.1.1 Snatch
    *Rest exactly 10s between reps.
  • B. Over Head Squat:
    3 Sets, on 0:00, 2:00, 4:00:
    3 Over Head Squats
    *Bar Starts on the Ground.
  • C1. UWS Prep:
    For Time:
    - 10 Toes to Bar
    - 14 Hand Release Burpee Over the Box Jumps
    - 14 Toes To Bar
    - 10 Hand Release Burpee Over the Box Jumps
    * then, in remainder of 9min: C2.
  • C2. AMRAP 9min:
    In remaining time from C1, AMRAP:
    - Squat Cleans, (80/50kg)
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Shoulder Distractions, 2min per side.
    3. 3 Rounds For Quality with thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder position
    *CrossOver Symmetry Activation Protocol works great here.
  • A) Marsupalami:
    10 Rounds For Time:
    - 3 Strict HSPU
    - 25/20 Cal Row
    - 50 Double Unders

    (30min Cap)
  • After Party: Jefferson Curls:
    5x6-8 Jefferson Curls
  • A) Marsupalami:
    10 Rounds For Time:
    - 5 Strict HSPU
    - 25/20 Cal Row
    - 50 Double Unders

    (30min Cap)
  • After Party: Jefferson Curls:
    5x6-8 Jefferson Curls
Active Recovery, DO MOVE today as it's been a very heavy last 3 days and your body needs the flusher. But chose wisely and avoid high levels of fatigue and/or lactic acid.
  • Active Recovery. Get Outside.:
    Hike/Swim/Jog/Walk - 45-60min + Mobility Work.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2-3min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Box Hamstring & Shoulder Stretch, 3x20-30s each.
    4. 3 Rounds For Quality with thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder Position
    * CrossOver Symmetry Activation Protocol works great here.
  • A) Deadlift:
    E3MOM: Deadlift, 15-15- 15RM
  • B) Burn baby burn:
    For Time, 30-20-10:
    - Meters Walking Lunges (2x20/10kg DB)
    - Wall Balls (20/14lbs)
    [10min CAP]
  • After Party: Double Alternating Tabata:
    Double Alternating Tabata:
    - Hollow Hold
    - Superman Hold
  • A) Deadlift:
    E3MOM: Deadlift, 15-15- 15RM
  • B) Burn baby burn:
    For Time, 30-20-10:
    - Meters Walking Lunges (2x32/24kg KB)
    - Wall Balls (15KG/20lbs)
    [10min CAP]
  • After Party: Double Alternating Tabata:
    Double Alternating Tabata:
    - Hollow Hold
    - Superman Hold
  • A1. Clean Pull Complex:
    E90s x5 - alternating with A2 @ 70-80% of 1RM Clean:
    - 1 Clean Pull
    - 3 Hang Clean Chinese Pulls
  • A2. Tempo Front Squat:
    E90s x5 - alternating with A1, build to heavy:
    - 3 Front Squats at 32x1-tempo
  • B. Deadlift:
    E3MOMx3: 15-15-15RM Deadlift
  • C. For Time:
    15-12-9 reps of:
    - DB Hang Squat Clean, (32/20kg)
    - Strict Hand Stand Push Ups on Dumbbells
  • D. 3 Sets For Quality:
    - 10-15 Hip Extensions
    Rest 10s
    - 30s Heavy Weighted Plank
    Rest 2min
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine with band attached in rig for Shoulder Distraction, 2-3min.
    2. Pigeon on Steroids, 2min per side.
    3. Hamstring Floss, 3x10-15 reps per side.
  • A) 1RM Box Jump:
    For Height
  • B) Candy Pop:
    EMOM18:
    1. Assault Bike
    2. Med Ball Sit Ups
    3. Box Jumps - step down (60/50cm)
  • After Party: Legless Rope Climbs:
    10 Legless Rope Climbs for Quality
  • A) 1RM Box Jump:
    For Height
  • B) Candy Pop:
    EMOM18:
    1. Assault Bike
    2. GHD Sit Ups
    3. Box Jumps - step down (60/50cm)
  • After Party: Legless Rope Climbs:
    10 Legless Rope Climbs for Quality
  • WU. Gymnastic Complex:
    3 Rounds For Quality:
    - 3 Toes to Rings
    - 3 Hip to Ring Swings
    - 2 Muscle Up Transitions (no dip)
    - 2 Ring Dips
  • A. Muscle Up Density:
    E2MOM:
    - 1-3 Strict Ring Muscle Ups
    - 2-4 Kipping Muscle Ups
    *This is done without coming off the rings.
    **The Strict MU is prioritised here, if you can't do them: use a banded setup for tough but doable sets of 2-3 reps.
  • B. 7 Rounds For Total Working Time::
    Start a new round E3MOM:
    - 50 Double Unders
    - 10m Sled Pull (80/50kg)
    - 10m Sled Push (80/50kg)
    *Each Round has a 90s cap.
  • C. Accessory Work:
    3 Rounds For Quality:
    - 10 Dumbbell Walking Lunges, (25/20kg - hold dumbbells at side)
    rest 30s
    - 10 Standing Double KB Row, (moderate)
    rest 30s
    - 30s D-Ball Bear Hug Hold, (75/50kg)
    Rest 90-120s between rounds
Today we start our 10 weeks "CCF Whole Life Challenges" - come to class and make sure to register for each of them (Cash only): - CCF Whole Life Challenge, R100. - CCF Nutrition, R200. - CCF Performance Challenge (today's WOD below), R100.
  • A. CCF Performance Challenge: 10min "CINDY":
    AMRAP in 10min:
    - 5 pull ups
    - 10 push ups
    - 15 squats

    *Straight into B.
  • B. Clean and Jerk:
    Right after A, 5min to Establish:
    1RM Clean & Jerk
Today we start our 10 weeks "CCF Whole Life Challenges" - come to class and make sure to register for each of them (Cash only): - CCF Whole Life Challenge, R100. - CCF Nutrition, R200. - CCF Performance Challenge (today's WOD below), R100.
  • A. CCF Performance Challenge: 10min "CINDY":
    AMRAP in 10min:
    - 5 pull ups
    - 10 push ups
    - 15 squats

    *Straight into B.
  • B. Clean and Jerk:
    Right after A - 5min to Establish:
    1RM Clean & Jerk

Today we start a 4 week meso cycle where the focus is to strengthen the Clean & Jerk and at the same time continue to build a strong gymnastic strict base.
  • Warm Up. C&J Prep Work:
    5 sets at moderate loads:
    - 1 Muscle Clean
    - 1 Tall Clean (no dip and drive)
    - 1 Hang Squat Clean
    - 1 Jerk Balance (lift bar to just above head, pause, then drop under to lockout)
    - 1 Split Jerk with 3s hold in receive.
  • A. Clean & Jerk:
    E2MOMx7:
    - 1.1.1 Clean (exactly 10s between reps)
    - 1 Split Jerk
    *Start at 70% of 1RM Clean & Jerk and build to today's max. Treat it as heavy not RM = no misses allowed.
  • B. Back Squat:
    E3MOM: 8-8-8-8-8RM
  • C1. "CCF Performance Challenge" - Half CINDY:
    10min AMRAP:
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Air Squats

    Straight into C2.
  • C2. "CCF Performance Challenge" - 1RM C&J:
    5min to Establish:
    - 1RM Clean & Jerk (anyhow)
If you have entered the #CCFWholeLifeChallenge you can get your daily "Mobility 1p" by simply doing this!
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band attached in rig for distraction, 2-3min
    2. Super Hip Mob, 2min per side.
    3. Pigeon on Steroids, 2min per side.
    4. 3 Rounds for Quality with thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder position.
    *CrossOver Symmetry Activation works great here.