WODS

  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • B. GHD Situps:
    For Quality:
    - 50 GHD Sit Ups (broken in equally big sets)
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle
  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle
  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle
NB: Public Holiday schedule today with an AM Open Gym in each of the 3 CCF Boxes! This is our recommended program and it was last tested on 2nd January 2019.
  • A1. FITNESS VERSION, 3 Wise Men #1:
    4min AMRAP:
    - 5 Over Head Squat (43/29kg)
    - 10 Bar Facing Burpees
    *REST 2min to A2
  • A2. FITNESS VERSION, 3 Wise Men #2:
    4min AMRAP:
    - 10 Power Clean (43/29kg)
    - 20 Pull Ups
    *REST 2min to A3
  • A3. FITNESS VERSION, 3 Wise Men #3:
    4min AMRAP:
    - 15 Box Jump Overs (60/50cm)
    - 30 Wall Balls (20/14lbs)
  • After Party: 30 Days of 3x3 Mobility, Day 22::
    3min of EACH:
    - Banded Shoulder Distraction (90s per side)
    - Couch Stretch (90s per side)
    - Seated Straddle
NB: Public Holiday schedule today with an AM Open Gym in each of the 3 CCF Boxes! This is our recommended program and it was last tested on 2nd January 2019.
  • A1. 3 Wise Men #1::
    4min AMRAP:
    - 5 Hang Squat Snatch (61/43kg)
    - 10 Bar Facing Burpees
    *REST 2min to A2
  • A2. 3 Wise Men #2:
    4min AMRAP:
    - 10 Power Clean (61/43kg)
    - 20 Pull Ups
    *REST 2min to A3
  • A3. 3 Wise Men #3:
    4min AMRAP:
    - 15 Box Jump Overs (60/50cm)
    - 30 Wall Balls (20/14lbs)
  • After Party: 30 days of 3x3 mobility, day 22::
    3min of EACH:
    - Banded Shoulder Distraction (90s per side)
    - Couch Stretch (90s per side)
    - Seated Straddle
Last tested 2nd January 2019
  • A1. 3 Wise Men #1::
    4min AMRAP:
    - 5 Hang Squat Snatch (61/43kg)
    - 10 Bar Facing Burpees
    *REST 2min to A2
  • A2. 3 Wise Men #2:
    4min AMRAP:
    - 10 Power Clean (61/43kg)
    - 20 Pull Ups
    *REST 2min to A3
  • A3. 3 Wise Men #3:
    4min AMRAP:
    - 15 Box Jump Overs (60/50cm)
    - 30 Wall Balls (20/14lbs)
  • A4. Snatch:
    On minute 20-30 ( rest 4min after finishing last of "3 wise men"):
    Establish Heavy Single Snatch.
  • After Party: 30 days of 3x3 mobility, day 22::
    3min of EACH:
    - Banded Shoulder Distraction (90s per side)
    - Couch Stretch (90s per side)
    - Seated Straddle
Please note that we are only open in GARDENS with a coached Barbell Club a 07.45-09.00 & Open Gym until 12.00 this Easter Saturday - there's no scheduled class (coach Justin will still be on the floor during the Open Gym if you want some coaching tho).
  • A. Clean & Front Squat Complex:
    EMOM10:
    - 1 Hang Squat Clean
    - 1 Front Squat
    - 1 Split Jerk @ 70-80% of 1RM
  • B. Front Squat:
    E2MOM x5:
    - Build to Heavy Single Front Squat
  • C. Back Squat:
    EMOM10:
    - 2 Back Squat @ 85% of Heavy Single Front Squat (B)
  • A. Clean & Front Squat Complex:
    EMOM10:
    - 1 Hang Squat Clean
    - 1 Front Squat
    - 1 Split Jerk @ 70-80% of 1RM
  • B. Front Squat:
    E2MOM x5:
    - Build to Heavy Single Front Squat
  • C. Back Squat:
    EMOM10:
    - 2 Back Squat @ 85% of Heavy Single Front Squat (B)
We recommend the CCF Barbell Club at 07.45-09.00 with A-C first and then D afterward. Happy Easter!
  • A. Clean & Front Squat:
    EMOM10:
    - 1 Hang Squat Clean
    - 1 Front Squat
    - 1 Split Jerk @ 70-80% of 1RM
  • B. Front Squat:
    E2MOM x5:
    - Build to Heavy Single Front Squat
  • C. Back Squat:
    EMOM10:
    - 2 Back Squat @ 85% of Heavy Single Front Squat (B)
  • D1. Italian CrossFit Showdown E1:
    For Time, 6-9-12 of:
    - Squat Snatch, (40/25kg)
    - Pull Ups
    +
    - 1000m Ski Erg
    [Score D1: Time after Ski Erg]

    NB: Event follows immediately after.
  • D2. Italian CrossFit Showdown E2:
    Following immediately after D1, For Total Time, 12-9-6 of:
    - Wall Ball, (15kg/20lbs)
    - Sumo Deadlift High Pull, (40/25kg)
    [Score: Time from start of D1 to finish D2 - 9min CAP]
  • A. HERO WOD, "MAUPIN":
    4 Rounds For Time:
    - 800m Run
    - 49 Push Ups
    - 49 Sit Ups
    - 49 Air Squats
  • A. HERO WOD, "MAUPIN":
    4 Rounds For Time:
    - 800m Run
    - 49 Push Ups
    - 49 Sit Ups
    - 49 Air Squats
  • A. HERO WOD, "MAUPIN":
    4 Rounds For Time:
    - 800m Run
    - 49 Push Ups
    - 49 Sit Ups
    - 49 Air Squats
    *With a weight vest
It's FGB-tiiiiime! What better way to finish off our 3 weeks of Testing than with arguably one of the best tests of Fitness we have? Make some room for that easter food and give yourself one last chance to walk away with a PB!
  • A. Fight Gone Bad:
    3 Rounds, 1min AMRAP per station for Total Reps:
    - Wall Balls (20/14lbs)
    - Sumo Deadlift High Pull (34/24kg)
    - Box Jump (50/40cm)
    - Push Press (34/24kg)
    - Row (Cals)
    - REST
  • After Party: 30 Days of 3x3 mobility: Day 18:
    3min EACH:
    1. Pigeon (90s per side)
    2. Dragon (90s per side)
    3. Puppy Dog
It's FGB-tiiiiime! What better way to finish off our 3 weeks of Testing than with arguably one of the best tests of Fitness we have? Make some room for that easter food and give yourself one last chance to walk away with a PB!
  • A. Fight Gone Bad:
    3 Rounds, 1min AMRAP per station for Total Reps:
    - Wall Balls (20/14lbs)
    - Sumo Deadlift High Pull (34/24kg)
    - Box Jump (50/40cm)
    - Push Press (34/24kg)
    - Row (Cals)
    - REST
  • After Party: 30 Days of 3x3 mobility: Day 18:
    3min EACH:
    1. Pigeon (90s per side)
    2. Dragon (90s per side)
    3. Puppy Dog
2 Options: A) You are here over the weekend and plan to train both Friday & Saturday = take an active recovery day and get outside the box. B) You are going away over the Easter Weekend = do today's CCF Performance program and take 3-4 days off completely.
  • Active Recovery. Active Recovery:
    Hike/Light Swim/Jog/Yoga - do something outside for 45-60min with the aim of refreshing body and mind.
We're all about fitness really, but once in a while it's cool to test out how strong we are getting too! NB: We are only doing the total once, but below you'll also be able to log each score individually to compare to your maxes and for future reference. This was last tested on the 8th August 2018.
  • A. CrossFit Total:
    The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift.
    All three lifts are done while standing on the floor.
  • A1. 1RM Back Squat:
    For Weight
  • A2. 1RM Strict Press:
    For Weight
  • A3. 1RM Deadlift:
    For Weight
  • After Party: 30 days of 3x3 mobility: day 17:
    3min EACH:
    1. Hang from bar (AMSAP)
    2. Forward Fold
    3. Seated Straddle
We're all about fitness really, but once in a while it's cool to test out how strong we are getting too! NB: We are only doing the total once, but below you'll also be able to log each score individually to compare to your maxes and for future reference. This was last tested on the 8th August 2018.
  • A. The CrossFit Total:
    12 min to determine:

    - 1RM press
    - 1RM Squat
    - 1RM Deadlift

    Total weight
  • A1. 1RM Back Squat:
    For Weight
  • A2. 1RM Strict Press:
    For Weight
  • A3. 1RM Deadlift:
    For Weight
  • After Party: 30 days of 3x3 mobility: day 17:
    3min EACH:
    1. Hang from bar (AMSAP)
    2. Forward Fold
    3. Seated Straddle
A whole lot Weigh Lifting today - A-C is as usual coached in our CCF Barbell Club at 17.30 in Gardens. The Total was last tested on the 8th August 2018.
  • A. Speed Work for Clean & Jerk::
    EMOM5:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Push Jerk @ 50-60%
  • B. Hang Clean and Push Jerk:
    EMOM5:
    - 1 Hang Power Clean
    - 1 Push Jerk @ 60-70% of 1RM
  • C. Power Clean and Push Jerk:
    EMOM5:
    - 1 Power Clean
    - Push Jerk @ 70-80%
  • A. The CrossFit Total:
    12 min to determine:

    - 1RM press
    - 1RM Squat
    - 1RM Deadlift

    Total weight
  • A1. 1RM Back Squat:
    For Weight
  • A2. 1RM Strict Press:
    For Weight
  • A3. 1RM Deadlift:
    For Weight
  • After Party: 30 days of 3x3 mobility: day 17:
    3min EACH:
    1. Hang from bar (AMSAP)
    2. Forward Fold
    3. Seated Straddle
  • A. 1RM Box Jump:
    For Height
  • B. "Climb the ladder":
    In teams of 3-4, 20min AMRAP:
    1-2-3-4-5... Rope Climb
    5-10-15-20.. Med Ball Partner Sit Ups
    10-20-30-40... Assault Bike Calories
    *REPS can only be performed while one athlete holds a D-Ball Bear Hug (50/30kg)
  • After Party: 30 days of 3x3 mobility, Day 16:
    3min each:
    - Banded Shoulder Distraction (90s each)
    - Couch Stretch (90s each)
    - Foam Roll Quads
  • A. 1RM Box Jump:
    For Height
  • B. "Climb the ladder":
    In teams of 3-4, 20min AMRAP:
    1-2-3-4-5... Rope Climb
    5-10-15-20.. Med Ball Partner Sit Ups
    10-20-30-40... Assault Bike Calories
    *REPS can only be performed while one athlete holds a D-Ball Bear Hug (50/30kg)
  • A. 1RM Box Jump:
    For Height
  • B. "Climb the ladder":
    In teams of 3-4, 20min AMRAP:
    1-2-3-4-5... Rope Climb
    5-10-15-20.. Med Ball Partner Sit Ups
    10-20-30-40... Assault Bike Calories
    *REPS can only be performed while one athlete holds a D-Ball Bear Hug (50/30kg)
It doesn't get more classic CrossFit than this! "Fran" has been described as anything from pure hell to "Like a hurricane the Benchmarks create havocs on anyone standing in their way...".
  • A. Cluster:
    1RM Cluster or Power Clean + Thruster
  • B. Fran:
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • After Party: 30 Days of 3x3 Mobility: Day 15:
    3min EACH:
    - Banded Foam Roll Upper Back (band attached low in rig)
    - Standing Straddle
    - Saddle
It doesn't get more classic CrossFit than this! "Fran" has been described as anything from pure hell to "Like a hurricane the Benchmarks create havocs on anyone standing in their way...".
  • A. Cluster:
    1RM Squat Clean Thruster
    *NB: Movement standard for CCF Performance:
    - Can not be a power clean + thruster, must be continuous movement.
    - Feet move after squat has been performed but before athlete show control over head = no rep.
  • B. Chest to Bar Fran:
    21-15-9:
    - Thrusters (43/29kg)
    - Chest to Bar Pull Ups
    [CAP: 10min]
  • After Party: 30 Days of 3x3 Mobility: Day 15:
    3min EACH:
    - Banded Foam Roll Upper Back (band attached low in rig)
    - Standing Straddle
    - Saddle
  • A. Speed Work for Snatch::
    EMOM5:
    - 1 Snatch Pull
    - 1 Hang Power Snatch
    - 1 Snatch Balance @ 50-60%
  • B. Snatch Complex:
    EMOM5:
    - 1 Snatch Pull
    - 1 Hang Squat Snatch @ 60-70% of 1RM
  • C. Snatch:
    EMOM5:
    - 1 Snatch @ 70-80%
  • D. Cluster:
    1RM:
    - Cluster
  • E. Chest to Bar Fran:
    21-15-9:
    - Thrusters (43/29kg)
    - Pull Ups
    [CAP: 10min]
After all the Snatch PB's we can't wait to see what you do in the Clean & Jerk where you arguably could be lifting even more weight - and then we attack the fastest of the CCF Special Testers to see how good you are at holding on to the bar at full speed!
  • A. 1RM Clean & Jerk:
    For Weight
  • B. CCF Special Tester #1: "FULL METAL JACKET":
    For Time, 15 - 12 - 9:
    - Power Clean (61/43)
    - Lateral Burpees

    (Time Cap: 8min)
  • After Party: 30 Days of 3x3 Mobility, Day 12:
    3min EACH: 1. 1 Legged Seated Forward Fold (90s each), 2. Pigeon (90s each), 3. Forward Fold, both legs
After all the Snatch PB's we can't wait to see what you do in the Clean & Jerk where you arguably could be lifting even more weight - and then we attack the fastest of the CCF Special Testers to see how good you are at holding on to the bar at full speed!
  • A. 1RM Clean & Jerk:
    For Weight
  • B. CCF Special Tester #1 - "FULL METAL JACKET":
    For Time 15-12-9 of:
    - Power Clean (61/43kg)
    - Lateral Burpees
    [CAP: 8min]
  • After Party: 30 Days of 3x3 Mobility, Day 12:
    3min EACH: 1.
    1 Legged Seated Forward Fold (90s each)
    2. Pigeon (90s each)
    3. Forward Fold, both legs
The complex below will be coached in our Bonfire classes to give you a proper preparation to really max out on that 1RM today!
  • WU. C&J-Complex:
    EMOM10 @ 50-60% of 1RM:
    - 1 Clean Lift Off
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Push Jerk with 3s in receive
  • A. 1RM Clean & Jerk:
    For Weight
  • B. CCF Special Tester #1 - "FULL METAL JACKET":
    For Time 15-12-9 of:
    - Power Clean (61/43kg)
    - Lateral Burpees
    [CAP: 8min]
  • After Party: 30 Days of 3x3 Mobility, Day 12:
    3min EACH: 1.
    1 Legged Seated Forward Fold (90s each)
    2. Pigeon (90s each)
    3. Forward Fold, both legs
Today we take on a classical Benchmark where the skill with the rope will matter the most, and then once/if you finish "Annie" you get to continue with MORE Double Unders and Sit Ups!
  • A. Ring Muscle Up:
    Technique Thursday:
    - The Ring Muscle Up Kip (transition for those that can)
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • C. AMRANNIE:
    15min AMRAP, 50-40-30-20-10-10-20-30-40-50-50-40...
    Reps of: Double Unders/Sit Ups
    *note your TOTAL reps here
  • After Party: 30 Days of 3x3 Mobility, Day 11:
    3min EACH:
    - Standing Calf Stretch (90s per side)
    - Banded Couch Stretch (90s per side)
    - Foam Roll Calves
Today we take on a classical Benchmark where the skill with the rope will matter the most, and then once/if you finish "Annie" you get to continue with MORE Double Unders and Sit Ups!
  • A. Ring Muscle Up:
    Technique Thursday:
    - The Ring Muscle Up Kip (transition for those that can)
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • C. "AMRANNIE":
    15min AMRAP, 50-40-30-20-10-10-20-30-40-50-50-40...
    Reps of: Double Unders/Sit Ups
    *note your reps here
  • After Party: 30 Days of 3x3 Mobility, Day 11:
    3min EACH:
    - Standing Calf Stretch (90s per side)
    - Banded Couch Stretch (90s per side)
    - Foam Roll Calves