WODS

What a way to start the week: Today's WOD gives you 2 scoring opportunities where your TOTAL working time is one, but you also get a score for your HEAVIEST set of 9 unbroken Thrusters. Weights has to go up each set so chose your jumps wisely!
  • A. Brick Wall:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 15 Wall Balls (20/14lbs)
    - 12 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters or "DNF".

    *There are 2 scoring opportunities: A for TIME and B for Heaviest Thruster WEIGHT
  • B. Brick Wall: Thruster Weight:
    Fitness RX: start at 29/24kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party: 30 Days of Midline Work, Day 24:
    For Quality:
    30 one arm and one leg deadlifts per side (swop as needed)
What a way to start the week: Today's WOD gives you 2 scoring opportunities where your TOTAL working time is one, but you also get a score for your HEAVIEST set of 9 unbroken Thrusters. Weights has to go up each set so chose your jumps wisely!
  • A. Brick Wall V2.0:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 21 Wall Balls (20/14lbs)
    - 15 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters

    *There are 2 scoring opportunities: A for time and B for Thruster Weight
  • B. Brick Wall V2.0: Thruster Weight:
    Performance RX: start at 43/29kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party. 30 Days of Core Work, Day 24:
    For Quality: 30 One Arm & One Leg Deadlifts per side (swop as needed)
  • Barbell 1: CCF Official Clean and Jerk Warm Up:
    3 sets:
    - CCF Official Clean and Jerk Warm Up
  • Barbell 2: Power Clean Complex:
    E90 x 6, Build to Heavy 3-pos Power Clean:
    - Mid Hang
    - Hang
    - Low Hang
  • Barbell 3: Power Clean:
    E30s x20 @ 80-90% of "B":
    - 1 Power Clean
    - 1 Hang Power Clean with 2s in receive
  • A. Brick Wall V2.0:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 21 Wall Balls (20/14lbs)
    - 15 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters

    *There are 2 scoring opportunities: A for time and B for Thruster Weight
  • B. Brick Wall V2.0: Thruster Weight:
    RX: start at 43/29kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party: 30 Days of Midline Work, Day 24:
    For Quality:
    30 one arm and one leg deadlifts per side (swop as needed)
Our favourite day of the week? - CCF Barbell Club - CCF Class (Partner WOD below) - CCF Skill Saturday focusing on the Bar Muscle Up! *Open gym at all 3 locations.
  • A1. Woody and Buzz:
    WIth a partner:
    - 7min Synchro Bar Facing Burpees
    *rest 3min to A2
  • A2. Woody and Buzz:
    7min AMRAP:
    - Calorie Assault Bike while partner holds Front Rack hold with barbell (61/43kg)
    *rest 3min to A3
  • A3. Woody and Buzz:
    7min AMRAP:
    - Front Rack Stationary Lunges (61/43kg) while partner hangs from Pull Up Bar
Our favourite day of the week? - CCF Barbell Club (Program below) - CCF Class (Partner WOD listed in CCF Fitness) - CCF Skill Saturday focusing on the Bar Muscle Up! *Open gym at all 3 locations.
  • A. Snatch Complex:
    EMOM7 @ 50-60% of 1RM:
    - 1 Snatch Lift Off
    - 1 Snatch Pull
    - 1 High Hang Snatch w3s pause in receive
  • B. Snatch Complex 2:
    E45s x 10:
    - 1 Snatch Pull
    -1 High Hang Snatch
    - 1 Over Head Squat @ 60-70% of 1RM Snatch
  • C. Front Squats:
    Front Squat 5 sets:
    - 3 x 1+1/4 Front Squat
Want a perfect start to the weekend? Join our CCF Barbell Club to be coached for A-C and then hit the class right after for the partner monster!
  • A. Snatch Complex:
    EMOM7 @ 50-60% of 1RM:
    - 1 Snatch Lift Off
    - 1 Snatch Pull
    - 1 High Hang Snatch w3s pause in receive
  • B. Snatch Complex 2:
    E45s x 10:
    - 1 Snatch Pull
    - 1 High Hang Snatch
    - 1 OHS @ 60-70% of 1RM Snatch
  • C. Front Squats:
    Front Squat 5 sets:
    - 3 x 1+1/4 Front Squat
  • A1. Woody and Buzz:
    WIth a partner:
    - 7min Synchro Bar Facing Burpees
    *rest 3min to A2
  • A2. Woody and Buzz:
    7min AMRAP:
    - Calorie Assault Bike while partner holds Front Rack hold with barbell (61/43kg)
    *rest 3min to A3
  • A3. Woody and Buzz:
    7min AMRAP:
    - Front Rack Stationary Lunges (61/43kg) while partner hangs from Pull Up Bar
Cardio, Weight Lifting, Gymnastics - this Hero WOD got it all!
  • A. HERO-WOD - Dork (Modified):
    AMRAP 20min:
    - 33 Cal Row
    - 15 Deadlifts (70/48kg)
    - 4 Rope Climbs
  • After Party: 30 Days of Midline work, day 20::
    30 reps of each:
    - Hollow Hold
    - Sit Ups
    - Hollow Hold
    - V-Ups
    - Hollow Hold
    - Jack knives
Cardio, Weight Lifting, Gymnastics - this Hero WOD got it all!
  • A. HERO-WOD - Dork:
    AMRAP 20min:
    - 33 Cal Row
    - 15 Deadlifts (102/70kg)
    - 4 Rope Climbs
  • After Party: 30 Days of Midline work, day 20::
    30 reps of each:
    - Hollow Hold
    - Sit Ups
    - Hollow Hold
    - V-Ups
    - Hollow Hold
    - Jack knives
Time to lift some heavy stuff, the Heavy Single Power Snatch will be a part of our Bonfire Classes in all 3 boxes!
  • A. Power Snatch:
    15min to 2RM:
    - Power Snatch
  • B. HERO-WOD - âDorkâ,:
    AMRAP 20min:
    - 33 Cal Row
    - 15 Deadlifts (102/70kg)
    - 4 Rope Climbs
  • After Party: 30 Days of Midline Work, Day 20:
    30 reps of each:
    - Hollow Hold
    - Sit Ups
    - Hollow Hold
    - V-Ups
    - Hollow Hold
    - Jack knives
One of the recurring suggestions in our Members Survey so far is "more skill practice" - so Thursdays must be your day! Today we practice the ultimate party trick: the Hand Stand Walk, come get some. PS. Please help us become even better and fill in our survey that landed in your inbox yesterday, we really want to hear your thoughts on how we can improve your experience with us.
  • A. Skills Thursday: Hand Stand Walk:
    Hand Stand Walk
  • B. Don't Panic:
    5 Rounds For Total Working Time, start a new round E4MOM:
    - 10/7 Cal Ski Erg HARD
    - 30s L-Sit*
    - 50 Double Unders
    *L-sit should be set up so it can be done unbroken for at least a few rounds
    [3min CAP per round]
  • After Party: 30 Days of Midline Work, Day 18::
    30 Jefferson Curls, moderate load & slow quality movements
One of the recurring suggestions in our Members Survey so far is "more skill practice" - so Thursdays must be your day! Today we practice the ultimate party trick: the Hand Stand Walk, come get some. PS. Please help us become even better and fill in our survey that landed in your inbox yesterday, we really want to hear your thoughts on how we can improve your experience with us.
  • A. Skills Thursday: Hand Stand Walk:
    Hand Stand Walk
  • B. Don't Panic:
    5 Rounds For Total Working Time, start a new round E4MOM:
    - 10/7 Cal Ski Erg HARD
    - 30s L-Sit*
    - 100 Double Unders
    *L-sit should be set up so it can be done unbroken for at least a few rounds
    [3min CAP per round]
  • After Party: 30 Days of Midline Work, Day 18::
    30 Jefferson Curls, moderate load & slow quality movements
Active Recovery day = avoid building more fatigue, but don't be scared to move.
  • Active Recovery. Moderate Activity:
    Choose something that allows your system to recover fully, yoga/light hike/light swim etc are all recommended options.
Yay, Benchmark time! Yay, Benchmark time! Last tested: 7th of August 2017. This is a cool WOD that originally showed up featuring the original badass CrossFit Ladies: https://www.youtube.com/watch?v=i0nPnElcqgU The original involves Ring Muscle Ups but we're making it accessible to all with this variation.
  • A. Nasty Girls - CCF Fitness version:
    3 Rounds for Time:
    - 50 Air Squats
    - 7 Burpee CTB PU
    - 10 Hang Power Clean (43/29kg)
    [CAP: 15min]

    In the remaining time, establish B.
  • B. 1RM Hang Clean:
    In remaining time:
    Establish 1RM Hang Clean anyhow (power or squat)
  • After Party: 30 Days of midline work - Day 19:
    3x30/30s Side Plank on straight arms
Yay, Benchmark time! Last tested: 7th of August 2017. This is a cool WOD that originally showed up featuring the original badass CrossFit Ladies: https://www.youtube.com/watch?v=i0nPnElcqgU
  • A. Nasty Girls:
    3 Round for time:
    - 50 Air Squats
    - 7 Ring Muscle Ups
    - 10 Hang Power Clean (61/43kg)
    [CAP: 15min]

    In remaining time establish B.
  • B. 1RM Hang Squat Clean:
    In remaining time Establish 1RM Hang Squat Clean
  • After Party: 30 Days of midline reps, day 19:
    3x30/30s Side Plank on straight arms
Yay, Benchmark time! Yay, Benchmark time! Last tested: 7th of August 2017. This is a cool WOD that originally showed up featuring the original badass CrossFit Ladies: https://www.youtube.com/watch?v=i0nPnElcqgU
  • Barbell 1: Press complex:
    EMOM 7 @40-50% of 1RM Push Jerk:
    - 1 Strict Press
    - 1 Double Pause Push Jerk (2s in dip & in receive)
  • Barbell 2: Jerk Complex:
    E2MOM x 6 - Build to heavy:
    - 2 Push Jerks
    - 1 Split Jerk
  • Barbell 3: Overhead Squat Complex:
    5 sets at 70-80% of 1RM Overhead Squat:
    - 2 Snatch Grip Push Press
    - 2 Over head Squats w 2s pause in the bottom
  • A. Nasty Girls:
    3 Round for time:
    - 50 Air Squats
    - 7 Ring Muscle Ups
    - 10 Hang Power Clean (61/43kg)
    [CAP: 15min]

    In remaining time establish B.
  • B. 1RM Hang Squat Clean:
    In remaining time Establish 1RM Hang Squat Clean
  • After Party: After Party: 30 Days of midline reps, day 19:
    3x30/30s Side Plank on straight arms
You know about Fight Gone Bad? Uh-oh.. Pro-Tip: Try to figure out a number you can hit on each station, in all three rounds!
  • A. Strict Hand Stand Push Up:
    8min to Establish:
    - 1RM Strict HSPU
  • B. Fight Gone Worse - Fitness version:
    3 Rounds, 1min AMRAP per station:
    1. Burpee to Weight Plate
    2. Dumbbell Snatches, (22.5/15kg)
    3. Box Jumps (60/50cm)
    4. Hand Release Push Ups
    5. Assault Bike (Cals)
    6. REST
  • After Party: 30 Days of Midline Work - Day 18:
    30 Wind Shield Wipers on Bar (can be bent leg or straight leg for super RX)
Have you heard about Fight Gone Bad? Uh-oh.. Pro-Tip: Try to choose a number for each station to hit all 3 rounds, and commit to it!
  • A. Strict Handstand Push Up:
    8min to Establish:
    - 1RM Strict HSPU
  • B. Fight Gone Worse - Performance Version:
    3 Rounds - 1min AMRAP per station:
    1. Burpee to Weight Plate
    2. DB-Snatches (32/20kg)
    3. Box Jumps (60/50cm)
    4. Hand Stand Push Ups
    5. Assault Bike (Cals)
    6. REST
  • After Party: 30 day of midline work - Day 18:
    30 Wind Shield Wipers on Bar (can be bent leg or straight leg for super RX)
Have you heard about Fight Gone Bad? Uh-oh.. Pro-Tip: Try to choose a number for each station to hit all 3 rounds, and commit to it!
  • A. Strict Handstand Push Up:
    8min to Establish:
    - 1RM Strict HSPU
  • B. Fight Gone Worse - Performance Version:
    3 Rounds - 1min AMRAP per station:
    1. Burpee to Weight Plate
    2. DB-Snatches (32/20kg)
    3. Box Jumps (60/50cm)
    4. Hand Stand Push Ups
    5. Assault Bike (Cal)
    6. REST
  • After Party: 30 day of midline work - Day 18:
    30 Wind Shield Wipers on Bar (can be bent leg or straight leg for super RX)
Today's Skill Saturday session focuses on the Kipping HSPU and Parallette HSPU
  • A. Gummy Bears:
    In teams of 3-4:
    - 100 Cal Ass Bike (while partner hold sand bag above ground)
    - 10 Rope Climbs
    - 100m Bear Hug Sand Bag Lunges
    - 10 Rope Climbs
    - 100m Bear Hug Lunges
    - 10 Rope Climbs
    - 100 Cal Ass Bike
    [CAP: 35min]
  • A. Snatch:
    EMOM7 @ 50-60% of 1RM:
    - 1 Snatch Lift Off
    - 1 Snatch Pull
    - 1 High Hang Snatch w3s pause in receive
  • B. Snatch Complex:
    E45s x 10:
    - 1 Snatch Pull
    - 1 High Hang Snatch
    - 1 OHS @ 60-70% of 1RM Snatch
  • C. Front Squat:
    Front Squat 5 sets:
    - 3 x 1+1/4 Front Squat
  • E. Gummy Bears:
    In teams of 3-4:
    - 100 Cal Ass Bike (while partner hold sand bag above ground)
    - 10 Rope Climbs
    - 100m Bear Hug Sand Bag Lunges
    - 10 Rope Climbs
    - 100m Bear Hug Lunges
    - 10 Rope Climbs
    - 100 Cal Ass Bike
    [CAP: 35min]
This was last tested on 23rd of Nov 2018.
  • A. HERO WOD: Holleyman, Fitness Version:
    30 Rounds for time:
    - 5 Wall Balls
    - 3 Handstand Push Ups or Hand Release Push Ups
    - 1 Power Clean (61/43kg)
  • After Party: 30 Days of Midline Work, Day 14:
    3x30/30s SIde Plank on straight arms
This was last tested on 23rd of Nov 2018.
  • A. HERO WOD: Holleyman:
    30 Rounds for time:
    - 5 Wall Balls
    - 3 Handstand Push Ups
    - 1 Power Clean (102/61kg)
  • After Party: 30 Days of Midline Work, Day 14:
    3x30/30s SIde Plank on straight arms
Last tested: 23rd of Nov 2018
  • A. Clean Complex:
    EMOM 15 alternating:
    1. 1 Power Clean + Hang Power Clean
    2. 3-3-3-3-3RM Strict HSPU
    3. REST
  • B. HERO WOD - Holleyman:
    30RFT:
    - 5 Wall Balls
    - 3 HSPU
    - 1 Power Clean (102/61kg)
    [Cap: 30min]
  • After Party: 30 days of Midline Work:
    3x30/30s SIde Plank on straight arms
  • A. Bar Front Levers:
    Bar Front Levers
  • B. Rub a dub dub:
    For Time:
    - 1000m Row
    - 25 Toes To Bar
    - 25 Burpee Box Jumps (60/50cm)
    - 25 Toes To Bar
    - 1000m Row
    [CAP: 18min]
  • After Party: 30 Days of Midline Work, Day 13:
    5x30s Weighted Plank, HEAVY
  • A. Skill Thursday: Bar Front Levers:
    Bar Front Levers
  • B. Rub a Dub Dub - Performance:
    For Time:
    - 1000m Row
    - 50 Toes To Bar
    - 25 Burpee Box Jumps (60/50cm)
    - 50 TTB
    - 1000m Row
    [Cap: 18min]
  • After Party: 30 Days of midline work day 13::
    5x30s Weighted Plank, HEAVY
  • A. Skill Thursday: Bar Front Levers:
    Bar Front Levers
  • B. Rub a Dub Dub - Performance:
    For Time:
    - 1000m Row
    - 50 Toes To Bar
    - 25 Burpee Box Jumps (60/50cm)
    - 50 TTB
    - 1000m Row
    [Cap: 18min]
  • After Party: 30 Days of midline work day 13::
    5x30s Weighted Plank, HEAVY
Squatting is one of the most important functions in life (how often do you sit down and stand up in a day?), and today we are getting stronger with our favourite tempo work. Followed by a fast paced interval leg burner!
  • A. Back Squat:
    E2MOMx5:
    - Back Squat Tempo 5RM @ 32X1-tempo
  • B. Ratchet:
    E4MOM x3 - for total working time:
    - 20/14 Cal Assault Bike
    - 20m Single Arm KB-Lunges, (24/16kg - must swop arm after 10m)
    [Each Round has a CAP of 3min]
  • After Party: 30 Days of Midline Work, Day 12::
    30 1-arm and opposite foot deadlifts for control and form
Squatting is one of the most important functions in life (how often do you sit down and stand up in a day?), and today we are getting stronger with our favourite tempo work. Followed by a fast paced interval leg burner!
  • A. Back Squat:
    E2MOMx5:
    - Back Squat Tempo 5RM @ 32X1-tempo
  • B. Ratchet - Performance Version:
    E4MOM x3 - for total working time:
    - 30/20 Cal Assault Bike
    - 20m Single Arm KB-Lunges, (32/24kg - must swop arm after 10m)
    [Each Round has a CAP of 3min]
  • After Party: 30 Days of Midline Work, Day 12::
    30 1-arm and opposite foot deadlifts for control and form
  • Barbell 1. Clean Complex:
    EMOM7 @ 50-60% of 1RM C&J:
    - 1 Clean Pause Deadlift
    - 1 Hang Squat Clean
    - 1 Push Jerk with 3s in receive
  • Barbell 2. Clean Complex 2:
    E90s x7: to max:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Hang Squat Clean
    - 1 Split Jerk
  • Barbell 3. Snatch Pulls:
    EMOM10:
    - 2 Snatch Pulls @ 90-110%
  • A. Back Squat:
    E2MOMx5:
    - Back Squat Tempo 5RM @ 32X1-tempo
  • B. Rachet - Performance Version:
    E4MOM x3 - for total working time:
    - 30/20 Cal Assault Bike
    - 20m Single Arm KB-Lunges, (32/24kg - must swop arm after 10m)
    [Each Round has a CAP of 3min]
  • After Party: 30 Days of Midline Work, Day 12:
    30 1-arm and opposite foot deadlifts for control and form