WODS

  • A. Machine Monster Mash:
    In teams of 3-4, 5min per station:
    1. Ski Erg
    2. D-Ball Cleans (50/30kg)
    3. Assault Bike
    4. Heavy Farmers Carry (40/28kg KB)
    5. Row
    6. Bike Erg (or Assault Bike with Legs only!)
  • After Party: Midline work:
    4 Rounds: 10-20 unbroken Super Sets of:
    - V-Ups
    - Hip Extensions
    *use the same number for both movements
  • A. Machine Monster Mash:
    In teams of 3-4, 5min per station:
    1. Ski Erg
    2. D-Ball Cleans (50/30kg)
    3. Assault Bike
    4. Heavy Farmers Carry (40/28kg KB)
    5. Row
    6. Bike Erg (or Assault Bike with Legs only!)
  • After Party: Midline Work:
    4 Rounds, 10-20 unbroken Super Sets of:
    - V-Ups
    - Hip Extensions (use the same number for both movements)
  • A. APRHODITE GAMES QUALIFIERS #3:
    EMOM Until Failure, E2MOM:
    - 3 Cleans Anyhow
    *FITNESS VERSION Suggestion: Start at 61/43kg and add 5kg per round
  • B. Man Makers:
    5min AMRAP:
    - Man Makers on DumBell (20/12.5kg)
    *ONE Rep = Push Up on DB + 1- Arm Row + Push Up + 1-Arm Row + Squat Clean Thruster
  • After Party: Stretch:
    2min per position:
    - Standing Straddle
    - One Legged Hamstring stretch
    - Deep Couch Stretch
  • A. APHRODITE GAMES QUALIFIERS #3:
    E2MOM Until Failure:
    - 3 Cleans Anyhow (Start at 80/55kg and add 10kg per set).

    **Load score as KG.Reps so if you for instance get 3 at 100kg but only 1 on 110kg = 100.1 (which beats 100.0 if you don't get ANY on 110kg)
  • B. Man Makers:
    5min AMRAP:
    - Man Makers on DumBell (25/15kg)
    *ONE Rep = Push Up on DB + 1- Arm Row + Push Up + 1-Arm Row + Squat Clean Thruster
  • After Party: Stretch:
    2min per position:
    - Standing Straddle
    - One Legged Hamstring stretch
    - Deep Couch Stretch
Add-On: to be done +3h before/after main session. IF you "don't have time" the main session is your priority.
  • Add-On. Assault Air Runner Intervals:
    5 sets, ideally on a fasting stomach:
    - 200m EASY
    - 400m @ 85%
    - 200m EASY
    - 200m @ 90-95%
    - 200m @ EASY
    [REST 5-6min between sets]
    *EASY should be the same pace on all sets.
  • A. APHRODITE GAMES QUALIFIERS #3:
    E2MOM Until Failure:
    - 3 Cleans Anyhow (Start at 80/55kg and add 10kg per set).

    **Load score as KG.Reps so if you for instance get 3 at 100kg but only 1 on 110kg = 100.1 (which beats 100.0 if you don't get ANY on 110kg)
  • B. "Burning Man":
    5min AMRAP:
    Man Makers, (25/15kg)
    *One Man Maker:
    - 1 Push Up on Dumbell
    - 1 Left side DB-Row
    - 1 Push Up on Dumbell
    - 1 Right Side DB-Row
    - 1 Squat Clean Thruster
  • C. Midline:
    5 Super Sets:
    - 3-5 Glute Ham Raises
    REST 20s
    - 10-15 GHD Sit Ups
    REST 90-120s
  • A. Kipping Practice:
    Depending on your level, practice 4-5 sets of
    - Toes to Bar
    - Pull Ups
    - Chest to Bar Pull Ups
    - Bar Muscle Ups
  • B. APRHODITE GAMES QUALIFIERS #2:
    For Time:
    - 60 Double Unders
    - 15 Box Jump Overs (60/50cm)
    - 15 CTB
    - 60 Double Unders
    - 15 Box Jump Overs ,
    - 15 Bar Muscle Ups
    [CAP: 5min]
  • After Party: Front Rack Step Ups:
    - 3x6/6 Front Rack Step Ups
  • A. Bar Gymnastics:
    E2MOM x5: 5/4/3 - 4/3/2 - 3/2/1
    - Toes To Bar
    - Chest to Bar
    - Bar Muscle Ups
    *Choose a rep range you can do unbroken (if no Bar MU go for Toes To Bar/Pull Ups /Chest To Bar)
  • B. APRHODITE GAMES QUALIFIERS #2:
    For Time:
    - 60 Double Unders
    - 15 Box Jump Overs (60/50cm)
    - 15 CTB Pull Ups
    - 60 Double Unders
    - 15 Box Jump Overs ,
    - 15 Bar Muscle Ups
    [CAP: 5min]
  • After Party: Front Rack Step Ups:
    - 3x6/6 Front Rack Step Ups with 2x KB/DB
You know the drill: Add-On to be done +3h before/after Main Session.
  • Add-On. Cardio Hour:
    20 sets For Total Calories:
    - 30s Ski Erg
    - 30s Rest
    - 30s Row
    - 30s Rest
    - 30s Bike Erg (or Assault Bike without using arms)
    - 30s Rest
    [DAMPER, start first round on 1 on all stations, second round on 2 etc, once you hit 10 keep it for 2 total rounds and then go down all the way to 1 again - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 should be your damper setting on each round].
  • A. Bar Gymnastics Volume:
    E2MOM x5: 5/4/3 - 4/3/2 - 3/2/1
    - Toes To Bar
    - Chest to Bar
    - Bar Muscle Ups
    *Choose a rep range you can do unbroken (if no Bar MU go for Toes To Bar/Pull Ups/Chest To Bar)
  • B. APRHODITE GAMES QUALIFIERS #2:
    For Time:
    - 60 Double Unders
    - 15 Box Jump Overs (60/50cm)
    - 15 CTB Pull Ups
    - 60 Double Unders
    - 15 Box Jump Overs ,
    - 15 Bar Muscle Ups
    [CAP: 5min]
  • C. Front Rack Step Ups:
    - 3x6/6 Front Rack Step Ups with 2x KB/DB
  • A. "Take us to the Games" #3:
    15min AMRAP:
    - 15 Cal Row
    - 12 OverHead Squats (40/25kg)
    - 9 Power Snatch
  • After Party: Strict Handstand Push Ups:
    EMOM10: Max Unbroken Strict HSPU
    *lowest number is score
  • A. "Take us to the Games" #3:
    15min AMRAP:
    - 15 Cal Row
    - 12 OverHead Squats (40/25kg)
    - 9 Power Snatch
  • After Party: Strict Handstand Push Ups:
    EMOM10: Max Unbroken Strict HSPU
    *lowest number is score
Over the next couple of week we are attacking TWO Online Competitions, the "#takemetothegames" that helps the SA-athletes raising funds for the Games 2018 and also the Aphrodite Games that is a competition in Cyprus with some of the strongest athletes in Europe/Africa. Check out our webpage for links to sign up! PS. B& C will be taught in class at CCF, A can be done before/after class at will.
  • Add-On. 45min Easy Assault Bike:
    E5MOM get off and perform:
    - 5-10m Hand Stand Walk for speed
    - 20s Superman Hold in GHD
  • B. Take us to the Games #3:
    15min AMRAP:
    - 15 Cal Row
    - 12 OverHead Squats (40/25kg)
    - 9 Power Snatch (40/25kg)
  • C. Strict HSPU:
    EMOM10:
    - Max Unbroken
    [Lowest number in any round is score]
  • A. Power Snatch:
    E90s x10 - Build to Heavy:
    - 1 Mid Hang Power Snatch
    - 1 Low Hang Power Snatch (just below knee)
    - 1 TnG Power Snatch w3s hold in receive
    *Start at about 60% of 1RM and build.
CCF Super Saturdays are some of our favourites! CCF HQ - GARDENS: - 07.45-09.00: Barbell Club (Program under CCF Performance) - 09.00-10.15: Team WOD Class (Program below) - 07.45-12.00: Open gym - classes take preference in space and equipment.
  • A. Practice Free Standing Hand Stands:
    Add Free Standing HSPU if possible.
  • B. CrossFit Games Team WOD from 2012:
    In Teams of 2 - Synchro:
    - 50/35 Cal Row (both athletes row)
    - 50 Med Ball Sit Ups (25/14lbs - both must sit up together)
    - 50 Wall Balls (25/14lbs - share anyhow)
    - 50 Burpee Box Jump Overs (60/50cm - share anyhow)
This program will be taught in the CCF Barbell Club.
  • A. Snatch Complex:
    7 sets @ 50-70% of 1RM Snatch:
    - 1 Slow Snatch Pull (accelerate from mid thigh)
    - 1 Hang Snatch High Pull
    - 1 Power Snatch
  • B. Snatch Deadlifts:
    5x3 @ 90-110% of 1RM from Riser (5cm)
  • C. Lunge + Back Squat:
    5 sets @ 40-50% of 1RM:
    - 4/4 Back Rack Lunges
    - 4 Back Squats
  • D. Practice Free Standing Hand Stands:
    Add Free Standing HSPU if possible.
  • E. CrossFit Games Team WOD from 2012:
    In Teams of 2 - Synchro:
    - 50/35 Cal Row (both athletes row)
    - 50 Med Ball Sit Ups (25/14lbs - both must sit up together)
    - 50 Wall Balls (25/14lbs - share anyhow)
    - 50 Burpee Box Jump Overs (60/50cm - share anyhow)
This program will be taught in the CCF Barbell Club.
  • A. Snatch Complex:
    7 sets @ 50-70% of 1RM Snatch:
    - 1 Slow Snatch Pull (accelerate from mid thigh)
    - 1 Hang Snatch High Pull
    - 1 Power Snatch
  • B. Snatch Deadlifts:
    5x3 @ 90-110% of 1RM from Riser (5cm)
  • C. Lunge + Back Squat:
    5 sets @ 40-50% of 1RM:
    - 4/4 Back Rack Lunges
    - 4 Back Squats
  • D. Practice Free Standing Hand Stands:
    Add Free Standing HSPU if possible.
  • E. CrossFit Games Team WOD from 2012:
    In Teams of 2 - Synchro:
    - 50/35 Cal Row (both athletes row)
    - 50 Med Ball Sit Ups (25/14lbs - both must sit up together)
    - 50 Wall Balls (25/14lbs - share anyhow)
    - 50 Burpee Box Jump Overs (60/50cm - share anyhow)
  • A. HERO-WOD, "HAMMER - Fitness Version":
    5 Rounds For Time:
    - 5 Power Clean (43/29kg)
    - 10 Front Squat (43/29kg)
    - 5 Push Jerk (43/29kg)
    - 10 Pull Ups
    - REST 90s
    [CAP: 22min]
  • After Party: Jefferson Curls:
    5x8-10 Jefferson Curls
  • A. Hero-WOD: HAMMER:
    5 Rounds for Total working time:
    - 5 Power Clean, (61/43kg)
    - 10 Front Squats, (61/43kg)
    - 5 Push Jerks, (61/43kg)
    - 20 Pull Ups

    REST 90s between rounds.
  • After Party: Jefferson Curls:
    5x8-10 Jefferson Curls
  • A. Clean & Jerk Complex:
    E90s x10, Build to Heavy:
    - 1 Hang Power Clean
    - 1 Hang Squat Clean
    - 1 Push Jerk
  • B. Hero-WOD "HAMMER":
    5 Rounds For Time:
    - 5 Power Clean, (61/43kg)
    - 10 Front Squats, (61/43kg)
    - 5 Push Jerks, (61/43kg)
    - 20 Pull Ups
    *REST 90s between rounds.
  • C. Jefferson Curls:
    5x8-10 Jefferson Curls
  • A. Goldilocks and the 3 Bears:
    In teams of 3-4: 3 ROUNDS of 3min AMRAP per station:
    - Ski Erg Calories whilst partner hold Bear Hug
    - Assault Bike Calories whilst partner hold Bear Hug
    - Bear Hug Carry (RX: 50/30kg)
  • After Party: Hollow Rocks:
    For Quality:
    - 100 Hollow Rocks, every break = 10 Sit Ups
  • A. Goldilocks and the 3 Bears:
    In teams of 3-4: 3 ROUNDS of 3min AMRAP per station:
    - Ski Erg Calories whilst partner hold Bear Hug
    - Assault Bike Calories whilst partner hold Bear Hug
    - Bear Hug Carry (RX: 50/30kg)
  • After Party: Midline:
    For Quality:
    - 100 Hollow Rocks, every break = 10 Sit Ups
Thursdays are for lower volume, but still a high effort. Come in and join the Team Vibes in our Team Thursdays at CCF!
  • A. Goldilocks and the 3 Bears:
    In teams of 3-4, 3 ROUNDS of 3min AMRAP per station:
    - Ski Erg Calories whilst partner hold Bear Hug
    - Assault Bike Calories whilst partner hold Bear Hug
    - Bear Hug Carry, 10m = 1 rep
    (RX: 50/30kg)
  • After Party. Midline:
    For Quality:
    - 100 Hollow Rocks, every break = 10 Sit Ups
  • A. Broad Jump:
    1RM Broad Jump
  • B. Night of the Living Dead:
    For Time, (24/16kg):
    - 30-20-10 Kettle Bell Deadlifts
    - 15-10-5 KB Thrusters
    [CAP: 9min]
  • After Party: Stretch:
    2min per side:
    - Seated Straddle
    - Saddle
    - Pigeon
  • A. Broad Jump:
    1RM Broad Jump
  • B. Night of the Living Dead 2.0:
    For Time, (32/20kg):
    - 30-20-10 Dumbbell Deadlifts (32/20kg)
    - 15-10-5 Dumbbell Thrusters
    [CAP: 9min]
  • After Paerty: Stretch:
    2min per side:
    - Seated Straddle
    - Saddle
    - Pigeon
You know the deal, +3h between sessions or don't do them. The first part, (the weightlifting pieces), will be coached in our Barbell Club with Coach Alan at 17.30 at CCF HQ - join!
  • Add-On. Bike Erg:
    6x 1000m @ 90% effort.
    [Note your total working time].
    *REST 4-5min between efforts.
    **If no Bike Erg go for 4min LEGS ONLY Effort on Assault Bike.
  • A. Snatch Complex:
    E2MOM x7 - build to heavy:
    - 1 Mid Hang Power Snatch
    - 1 Low Hang Power Snatch
    - 1 Hang Squat Snatch
  • B. Snatch Pull:
    5 sets of 3 "Slow Pull"* Snatch High Pulls @ 70-80% of 1RM.
    *Slow Pull = first pull from floor to mid thigh should be slow and then an aggressive acceleration.
  • C. Front Squat:
    5 sets @ 60-70% of 1RM:
    - 2 Pause Front Squats (3s pause in bottom)
    - 1 Regular Front Squat
  • D. Broad Jump:
    1RM
  • E. "Night of the living dead 2.0":
    For Time:
    - 30-20-10 DB Deadlifts, (2x32/20kg)
    - 15-10-5 DB Thrusters, (2x32/20kg)
    [CAP: 9min]
  • A. Hand Stand Walk:
    10min Practice Hand Stand Walk
    - go for Max Distance
  • B. "CCF Special Tester #2: ChriHellAne":
    3RFT:
    - 500m Row
    - 21 Kettle Bell Swings (24/16kg)
    - 12 Hand Stand Push-Ups
    [CAP: 15min]
  • After Party: Hang on Rings:
    Accumulate 5min:
    - ACTIVE Hang on rings
  • Add-On. Conditioning:
    3 Rounds For Total Working Time:
    - 100 Double Unders
    - 20m Bear Crawl
    - 30 GHD Sit Ups
    - 40/30 Cal Assault Bike
    [Rest 5min between rounds]
  • A. Hand Stand Walk:
    10min Practice Hand Stand Walk
    - go for Max Distance
  • B. "CCF Special Tester #2: ChriHellAne":
    3RFT:
    - 500m Row
    - 21 Kettle Bell Swings (24/16kg)
    - 12 Hand Stand Push-Ups
    [CAP: 15min]
  • After Party: Hang on Rings:
    Accumulate 5min:
    - ACTIVE Hang on rings
As per usual - Add-on to be completed +3h before/after main session.
  • A. Hand Stand Walk:
    10min Practice Hand Stand Walk
    - go for Max Distance
  • B. "CCF Special Tester #2: ChriHellAne":
    3RFT:
    - 500m Row
    - 21 Kettle Bell Swings (24/16kg)
    - 12 Hand Stand Push-Ups
    [CAP: 15min]
  • C. Hang:
    Accumulate 5min Active Hang.
  • Add-On. Assault Bike:
    30min AMRAP @ 80-85% effort - E5MOM get off and perform:
    - 1 L-Sit Rope Climb
    - 1 Legless Rope Climbs
    - 1 Rope Climb
    - 15 GHD Sit Ups
    *Purpose is to keep the same speed on the bike at all times, it's NOT a max effort for the bike.
  • A. Back Squat:
    E2MOMx7:
    - Build to 3RM Back Squat
  • B. Jack be nimble, Jack be quick:
    For Time, 21-15-9:
    - Burpee over the Box Jump (60/50cm)
    - Toes To Bar
    [CAP: 8min]
  • After Party: Ring Rows:
    Accumulate 50 tough Ring Rows
  • A. Back Squat:
    E2MOMx7:
    - Build to 3RM Back Squat
  • B. "Jack be nimble, Jack be quick 2.0":
    For Time, 15-12-9:
    - Burpee over the Box Jump (77/60cm)
    - Bar Muscle Ups
    [CAP: 8min]
  • After Party: Ring Rows:
    Accumulate 50 tough Ring Rows
Higher Volume again. Make sure you get enough rest and recovery between WOD's. Today the Ski Erg is ideally done as an AM piece with the Back Squat and Conditioning piece done as main session in the PM.
  • Add-On. Ski Erg:
    6x500m @ 90% - rest 2min between efforts.
    [Slowest round is score]
  • A. Back Squat:
    E2MOMx7:
    - Build to 3RM Back Squat
  • B. "Jack be nimble, Jack be quick 2.0":
    For Time, 15-12-9:
    - Burpee over the Box Jump (77/60cm)
    - Bar Muscle Ups
    [CAP: 8min]
  • C. Ring Rows:
    Accumulate 50 tough Ring Rows