WODS

  • A. Strict Press:
    1-1-1-1-1

    (Cap: 8min)
  • B. Push Press:
    2-2-2-2-2
  • C. Push Jerk:
    3-3-3-3-3
  • D. Burpees:
    50 Bupees for Time

    (Cap: 5min)
  • After Party: Jefferson Curls:
    3x 12-15 Jefferson Curls
  • A. Strict Press:
    1-1-1-1-1

    (Cap: 8min)
  • B. Push Press:
    2-2-2-2-2
  • C. Push Jerk:
    3-3-3-3-3
  • D. Burpees:
    50 Bupees for Time

    (Cap: 5min)
  • After Party: Jefferson Curls:
    3x 12-15 Jefferson Curls
  • A. Power Snatch:
    E2MOM:
    - Build to a Heavy Double TnG Power Snatch
    - Start at 60% of 1RM Snatch and add 3-5% per lift.
    - You are allowed ONE miss, after 2nd miss you must move on to B.
  • B. Snatch Complex:
    E30s x20 - for total "perfect sets" @ 85% of A:
    - 1 Power Snatch
    - 1 Hang Squat Snatch

    *Stepping forward, pressing out, Squat Snatching your Power, all = no rep.
    ** Score is how many sets out of the 20 you hit with "perfect" form.
  • C. Back Squat:
    E2MOM: 3-3-3-3-3+ @ 85% of 1RM Squat.

    This means 3 reps for 4 sets and then max reps on last set.
  • D. For Time:
    - 5/4/3/2/1 Legless Rope Climbs
    - 25/20/15/10/5 GHD Sit Ups
  • CCF Pre-WOD. Mobility and Activation:
    1. Foam Roll T-spine & Lats with band for distraction, 2-3min.
    2. Banded Shoulder Distraction, 90s per side.
    3. Front Rack Mobility with band attached high in rig, 90s per side.
    4. 3 Rounds for Quality:
    - 10 Horisontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder-Pos.
Test week continues with another Classical CrossFit Benchmark WOD, this one is all about being able to keep a strong, steady pace!
  • A. "CHRISTINE":
    3 Rounds for Time:
    - 500m Row
    - 12 Deadlifts (1xBW)
    - 21 Box Jumps (60/50cm)

    (CAP: 15min)
  • After Party: Strict Toes to Bar:
    For Quality: 30 Strict Toes To Bar (or straight leg leg raises as high as possible)
  • A. "Heavy Christine":
    3 Rounds for Time:
    - 500m Row
    - 12 Deadlifts (125/84kg)
    - 21 Box Jumps (60/50cm)

    (CAP: 15min)
  • After Party: Strict Toes to Bar:
    For Quality: 30 Strict Toes To Bar (or straight leg leg raises as high as possible)
  • A. Partner Conditioning:
    E7MOM x4 Rounds for Total Time:
    Round 1 & 3 (alternate who starts where though):
    - Partner #1: 18/12 Calorie Assault Bike*
    - Partner #2: 18/12 Calorie Row*
    - Partner #1: 18/12 Calorie Row*
    - Partner #2: 18/12 Calorie Assault Bike*
    - 24 Partner Deadlifts, (143/98kg)
    - 12 Synchro Bar Facing Burpees
    -----
    Round 2 & 4 (alternate who starts where though):
    - Partner #1: 18/12 Calorie Assault Bike*
    - Partner #2: 18/12 Calorie Row*
    - Partner #1: 18/12 Calorie Row*
    - Partner #2: 18/12 Calorie Assault Bike*
    - 24 Synchronised Hang Power Clean, (52/34kg)
    - 12 Synchro Bar Facing Burpees

    * You can only swop machine once both partners have finished their first station.
    ** Each round has a CAP of 5min
  • B. 4 Rounds at Steady Pace:
    - 20m Yoke Carry (4x45lbs/25lbs on yoke)
    - 40m Suit Case Carry (10m L/10m R/10m L/10m R - 45/32kg DB)
    - 60m Westside Sled Drag, (BW/0.75xBW)

    *Steady pace = there should be no stopping except for turnarounds, adjust your pace accordingly.
  • CCF Pre-WOD. Mobility and Activation:
    1. Foam Roll T-spine & Lats with Band for distraction, 2-3min.
    2. Pigeon on Steroids, 2min per side.
    3. 3x20-30 Hamstring Floss per side.
Oh wow, can't be any better way to start our 3rd Test Week than with the most classical Benchmark WOD of them all!? Check out our new Skill Chart and see what you need to "Level Up" before you hit this today!
  • A. 1RM Thruster:
    For Weight
  • B. Fran:
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg
  • After Party: Assault Bike:
    10min SLOW Assault Bike
With the recent success in our test weeks we can only expect you all to further improve here as well - set a goal and hit it!
  • A. 1RM Thruster:
    For Weight
  • B. Fran:
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg
  • After Party: Assault Bike:
    10min SLOW Assault Bike
This is the last and arguably hardest week before a well deserved Reload Week - come in prepared to give it your all for the entire week and reap the rewards afterwards. Goals with the Fran-hell portion is to go ALL OUT on each piece - we challenge you to first PB and still finish the other parts unbroken, that's the goal for today!
  • A. Bounding Hurdle Jumps:
    6 sets of 5 to highest.
    Set up boxes with PVC on top of them, minimal ground contact is goal.
  • B. Thruster:
    E90s x5-7 lifts until failure (no mulligans):
    - Start at 70% of 1RM Thruster.
    - Each rep has to be a continuous movement without rebound in knees.
    - Any foot movement during the rep is a no rep.
  • C. FRAN:
    On minute 0 - 21/15/9 Reps of:
    - Thrusters, (43/29kg)
    - Pull Ups
  • D. For Time:
    On Minute 12 - 15/12/9 reps of:
    - Thrusters, (52/34kg)
    - CTB Pull Ups

    [6min CAP]
  • E. For Time:
    On Minute 24 - 9/6/3 Reps of:
    - Thrusters (61/43kg)
    - Bar Muscle Ups

    [6min CAP]
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with Band for distraction, 2-3min.
    2. Super Hip Mob, 2min per side.
    3. Ankle Mob with Band, 90s per side.
    4. 3 Rounds for Quality:
    - 10 Horisontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder-Pos.
Super Saturday Schedule: TOWN - GARDENS: 07.30-09.00: CCF Barbell Club 09.00-10.00: CCF Class, Team Vibes below. 10.00-12.00: Open Gym NEWLANDS: 07.30-09.00: CCF Barbell Club 09.00-10.00: CCF Class, Team Vibes below. 10.00-12.00: Open Gym
  • A. The Mechanic:
    In teams of 3-4:
    - 150 Calorie Ski Erg while one person holds top of Matador Dip
    - 150 Calorie Assault Bike while one athlete holds Bear Hug Med Ball Hold
    - 150 Calorie Row while one partner hangs from Bar
This program will be coached in our CCF Barbell Club in both Gardens & Newlands today.
  • A. Snatch Complex:
    10 Sets at 50-60% of 1RM Snatch:
    - 1 Snatch Grip Push Press + 1 Snatch Balance + 1 Over Head Squat
  • B. Jerk Complex:
    10 sets at 50-60% of 1RM Jerk:
    -1 High Hang Squat Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk with 5s hold in receive
  • C. Back Squat:
    4 Sets with 3 reps: 1+1/4 reps @60% for SPEED
High Volume Saturday session designed for those competing in a Team at Regionals 2017 - if that is not you, we highly recommend the CCF Performance programs lifting and then the CCF Fitness as a great fitness building Team WOD!
  • A. Clean "Cluster":
    7 Sets to Max of 1.1. Squat Clean.
    - This means, do 1 Clean - rest EXACTLY 20s, do the 2nd Clean.
    - Rest Exactly 2 minutes between sets.
  • B. Over Head Walking Lunges:
    Build to Heaviest: 5 sets of 10m Unbroken with a Fat Bar.
  • C. In Teams of 3:
    This is done Conga Line Style, you can only move forward once the bar ahead of you is cleared:
    - 15/9 Ring Muscle Ups
    - 5 Squat Cleans, (84/56kg)
    - 4 Squat Cleans, (93/66kg)
    - 3 Squat Cleans, (102/70kg)
    - 2 Squat Cleans, (111/75kg)
    - 1 Squat Clean, (120/79kg)

    *Once athlete one has completed the 15/9 Ring Muscle Ups the second athlete can start his/hers and athlete 1 moves on to the Squat Clean Ladder.
    **Preferably do this in teams of 3 Female OR 3 Male athletes.
  • D. Thunder Worm:
    In Teams of 6 with something that works like a "Worm" - 30/20/10 Reps of:
    - Worm Thrusters
    - Worm Facing Burpees
    - Meters of Carrying the Worm
    *Thrusters & Burpees must be synchronised.
Hell yeah! Heaviest lift of them all and one of the most classical Benchmarks both on one day? Come in and get some more PB's ticked off, will ya!
  • A. 1RM Deadlift:
    For Weight
  • B. Diane:
    For Time -

    21-15-9
    Deadlifts,
    Handstand Pushups

    Rx: 100kg/60kg
  • After Party: Ring Dips:
    30 Strict Ring Dips for Quality, if easy add weight, if hard use bands or matador dips
  • A. 1RM Deadlift:
    For Weight
  • B. Diane:
    For Time -

    21-15-9
    Deadlifts,
    Handstand Pushups

    Rx: 100kg/60kg
  • After Party: Ring Dips:
    30 Strict Ring Dips for Quality, if easy add weight, if hard use bands or matador dips
  • A. Power Snatch:
    E90s:
    - Build to a Heavy Double TnG Power Snatch
    - Start at 60% of 1RM Snatch and add 3-5% per lift.
    - You are allowed ONE miss, after 2nd miss you must move on to B.
  • B. Power Snatch:
    E30s x20 (10min):
    - 1 Power Snatch @ 90% of "A".
    *Stepping forward, pressing out, squat snatching all = no rep.

    Score is how many reps out of the 20 you hit with "perfect" form.
  • C. Gymnastic Bonanza:
    EMOM16 - alternating, 2 Rounds:
    1. 15-20 Toes To Bar
    2. 10-15 CTB
    3. 5-10 Bar Muscle Ups
    4. REST
    5. 15-20 Strict HSPU
    6. 10-15 Kipping HSPU
    7. 5-10 Parallette HSPU
    8. REST
  • D. 3 Giant Sets for Quality:
    1. 2 Legless Rope Climbs without resting on the ground in between reps
    2. 30s L-Sit
    2. 10-12 Reverse Hypers
    3. 30 Hollow Rocks
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band attached to rig, 2-3min.
    2. Pigeon on Steroids, 2min per side.
    3. 3 rounds of 20-30 Hamstring Floss with band attached in rig.
    4. 3 Rounds for Quality:
    - 5-10 GHD Hip Extensions
    - 20-30 Banded Glute Activations (side crab walk with band around knees).
Let's take a short break from all the PB's and just enjoy a GREAT conditioning WOD that will surely build some capacity while having fun with your friends!
  • A. "Stormy Seas v2.0":
    In teams of 2-3 - 3min per station, no rest between stations, 2 rounds:
    - Ski Erg (1 Cal = 1 p), can only Ski while one partner holds Bottom of Front Squat*
    - Shuttle Runs (10m = 1p), can only run while one partner holds standing Front Rack*
    - Double Unders (5 reps = 1p), can only skip while one partner holds top of Push Up ON KBs*

    *All holds are RX 2x24kg for men and 2x16kg for women, modify as needed.
  • B. 3 Rounds with minimum rest::
    3 Rounds with minimum rest for Quality:
    - 30s Heavy Weighted Plank
    - 30s Side Plank each Side
    - 30 Hollow Rocks
  • After Party: Mobility:
    2min Stretch in each pos:
    - Standing Straddle
    - Seated Pike Stretch
    - Seated Pancake Split (legs wide a part)/Saddle
  • A. "Stormy Seas v2.0:
    In teams of 2-3 - 3min per station, no rest between stations, 2 rounds:
    - Ski Erg (1 Cal = 1 p), can only Ski while one partner holds Bottom of Front Squat*
    - Shuttle Runs (10m = 1p), can only run while one partner holds standing Front Rack*
    - Double Unders (5 reps = 1p), can only skip while one partner holds top of Push Up ON KBs*

    *All holds are RX 2x24kg for men and 2x16kg for women, modify as needed.
  • B. 3 Rounds with minimum rest::
    3 Rounds with minimum rest for Quality:
    - 30s Heavy Weighted Plank
    - 30s Side Plank each Side
    - 30 Hollow Rocks
  • After Party: Mobility:
    2min Stretch in each pos:
    - Standing Straddle
    - Seated Pike Stretch
    - Seated Pancake Split (legs wide a part)/Saddle
Active Recovery day today - go at an EASY pace.
  • A. Active Restoration WOD:
    10 Rounds, 90s on each station:
    - Ski Erg, CROSSOVER Ski-ing (one arm up, one arm down)
    - Shuttle Runs, 15m lengths (turn around a cone, no need to touch ground)
    - Rotating Lunges, 4 steps per leg then swop direction - imagine a clock:
    1. Right Leg to 12.00
    2. Right Leg to 15.00
    3. Right Leg to 18.00
    4. Right Leg to 21.00
    5. Left leg to 21.00
    6. Left Leg to 18.00
    7. Left Leg to 15.00
    8. Left Leg to 12.00
    (Keep on going back and forth like that for 90s)
  • B. CrossOver Symmetry:
    Recovery protocol.
  • A. 1RM Clean & Jerk:
    For Weight
  • B. Grace:
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • After Party: Hip Touches:
    3x Max Hip Touch Hanging From Bar - if not doable do max Hang from bar
  • A. 1RM Clean & Jerk:
    For Weight
  • B. Grace:
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • After Party: Hip Touches:
    3x Max Hip Touch Hanging From Bar - if not doable do max Hang from bar
  • A. Snatch Pull Complex:
    E90s x7 @ 70-75% of 1RM
    - 1 Snatch Lift Off (Deadlift to knee with 2s pause at knee)
    - 1 Snatch Pull (straight arm shrug)
    - 1 Snatch Hang High Pull (Chinese pull version)
  • B. Power Clean & Jerk Complex:
    E2MOMx5 to build to today's Heavy:
    - 1 Mid Hang Power Clean
    - 1 Hang Power Clean
    - 1 Power Clean
    - 1 Split Jerk
  • C. Heavy Grace:
    For Time:
    30 Clean & Jerk, [102/61kg]
  • D. 3 Rounds For Quality:
    All done with a 25/15kg Dumbbell
    - 5 DB Snatch LEFT
    - 5 DB Over Head Squat LEFT
    - 20m Suitcase Carry LEFT
    - 5 DB Snatch RIGHT
    - 5 DB Over Head Squat RIGH
    - 20m Suitcase Carry RIGHT
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Foam Roll T-Spine and Lats with band attached low in rig for distraction, 2-3min.
    4. 3 Rounds of 20s Box Shoulder Hamstring Stretch (top of Box HSPU).
"Hell Yeah!" or "Are you nuts!? 100 of everything...?" - no matter what your reaction to today's classical Benchmark WOD is, come in and we will make sure you both get the right version according to your capacity AND walk away with the bragging rights!
  • After Party:: Weighted Plank:
    6x30s Heavy Weighted Plank, rest 30-60s between sets
  • A. Angie:
    For Time -
    100 Pull ups,
    100 Push ups,
    100 Sit ups,
    100 Squats
  • A. Angie:
    For Time -
    100 Pull ups,
    100 Push ups,
    100 Sit ups,
    100 Squats
  • After Party:: Weighted Plank:
    6x30s Heavy Weighted Plank, rest 30-60s between sets
  • A. Back Squat:
    E2MOM: 4-4-4-4-4+ @ 80% of 1RM.
    *This means 4 sets of 4 and then max reps on last set.
    ** You are only allowed ONE breath on top of each rep, no long pauses.
  • B. EMOM30 - alternating:
    5 Rounds:
    1. 1-3 Strict Muscle Ups, (add a med ball between feet if possible)
    2. 75-100 Double Unders
    3. 15-20m Hand Stand Walk
    4. 15-20 Wall Balls, (25/20lbs)
    5. 15-20 Calorie Ski Erg
    6. REST.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Shoulder Distraction, 2min per side.
    3. With a thin band, 3 Rounds for Quality:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Band Pass Throughs
Public Holiday but we are obviously continuing our Test Weeks! Come in any of these classes to test two cool fitness markers: GARDENS & NEWLANDS SAME SCHEDULE (Foreshore CLOSED): 15.00 & 16.00
  • A. 1RM Overhead Squat:
    For Weight
  • B. 500m Row:
    For Time
  • After Party: Strict Toes-To-Bar:
    5x5-7 Strict Toes To Bar (straight leg leg raises as high as possible)
  • A. 1RM Overhead Squat:
    For Weight
  • B. 500m Row:
    For Time
  • After Party: Strict Toes-To-Bar:
    5x5-7 Strict Toes To Bar (straight leg leg raises as high as possible)
Today we are attacking some volume lifting, realise the difference between a 1RM and a "Heavy Single": our goal is technically perfect lifting and it's ok to not hit a PB..
  • A. High Hang Snatch:
    E75s build to a Heavy Single:
    - Start at 70%
    - Add 3-5% per lift.
    - When missing ONCE, sit out the next round and then reset 2 weights below last successful lift and rebuild.
    - When missing the second time, you are done.
  • B. Over Head Squat:
    3 Singles to today's Heavy Single of a PAUSE Over Head Squat (3s in bottom).
  • C. Hang Snatch Ladder:
    For Time:
    - 10 Hang Snatch @ 70% of "A"
    - 8 Hang Snatch @ 75%
    - 6 Hang Snatch @ 80%
    - 4 Hang Snatch @ 85%
    - 2 Hang Snatch @ 90%

    *Use ONE Barbell and change the weights your self. Clips on at all times.
  • D. 7 Rounds for Speed:
    With different Partners:
    - 7 Synchro Front Squats (84/56kg)
    - 7 Synchro Hand Stand Push Ups
    - 7 Synchro Toes To Bar
    *Rest max 2 minutes between rounds.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Ankle Mob with bands, 2min per side.
    3. 3 Rounds for Quality with thin band:
    - 10 Band Horisontal Pull Aparts
    - 10 Band Vertical Pull Aparts
    - 10 OHS with band in Active Shoulder position.
Our gyms are closed for Easter today, but did you know that the "5k Run" is the most programmed WOD on crossfit.com..? We highly recommend you to try it and see how you progress as your fitness increases by training at CCF!
  • A. 5km Run:
    For time
  • A. 5km Run:
    For time
  • A. Squat Clean Cluster:
    7 sets to Heaviest: 1.1.1.
    - Drop from the top.
    - Rest exactly 20s between reps
    - Rest 2-3min between sets
    *Stepping forward = no rep.
  • B. Front Rack Lunge:
    5x10m with Axle Bar - build each set.
    Rest 90-120s between sets.
  • C. From .com:
    3 Rounds For Time:
    - 3 Legless Rope Climbs
    - 6 Push Jerks, (102/61kg)
    - 12 Deadlifts, (102/61kg)
    - 24 GHD-Sit Ups
    - 48 Wall Balls, (20/14lbs)
Do this BEFORE you run today!
  • CCF Pre-WOD. Activation and Run Prep:
    Today we don't recommend mobility work before the WOD, but rather use this as an active range of motion warm up - 10-20 reps of each:
    - Heaven & Earth Lunges
    - One Legged Deadlifts in to Straight Leg Kick in front
    - Kossack Squats
    - Leg Swings Forward
    - Leg Swings Side Ways
    - Jumping Squats
    THEN, 2-3 x10m Laps each:
    - High Knee Run
    - Kick-Butt Run
    - Karaoke Runs
    - Accelerating Sprints