WODS

  • A. Hand Stand Push Ups:
    Practice Free Standing HSPU & then in 5 sets build to:
    - 3RM Strict X-Rom HSPU
  • B. Eliels - "Temple Bell":
    In Pairs: 20min AMRAP,
    - 50 Cal Row (Share)
    then conga:
    21-15-9
    - Wall Balls (20/14lbs)
    - Kettle Bell Swings (32/24kg)
    *Conga = athlete 1 does 21 WB, athlete 2 does 21 WB, athlete 1 does 21 KBS, etc...
  • A. Clean and Jerk Complex:
    E2MOMx7 @75-85% of 1RM C&J:
    - 2 Front Squat
    - 1 Split Jerk w3s in Receive
  • B. Front Squat:
    E2MOMx6 - Build to today's Heavy Double:
    - Front Squat
  • C. Press Complex:
    E2MOMx 5 - Build to heavy:
    - 1 Strict Press
    - 1 Push Press
    - 1 Push Jerk w3s in Receive
Big Volume today - we are offering the different sessions coached in these spots at CCF: 07.45-09.00: Barbell Club (A-C) 09.00-10.15: Partner WOD (D) 11.00- : Last Pieces
  • A. Clean and Jerk Complex:
    E2MOMx7 @75-85% of 1RM C&J:
    - 2 Front Squat
    - 1 Split Jerk w3s in Receive
  • B. Front Squat:
    E2MOMx6 - Build to today's Heavy Double:
    - Front Squat
  • C. Press Complex:
    E2MOMx 5 - Build to heavy:
    - 1 Strict Press
    - 1 Push Press
    - 1 Push Jerk w3s in Receive
  • D. Hand Stand Push Ups:
    Practice Free Standing HSPU & then in 5 sets build to:
    - 3RM Strict X-Rom HSPU
  • E. Eliels - "Temple Bell":
    In Pairs: 20min AMRAP,
    - 50 Cal Row (Share)
    then conga:
    21-15-9
    - Wall Balls (20/14lbs)
    - Kettle Bell Swings (32/24kg)
    *Conga = athlete 1 does 21 WB, athlete 2 does 21 WB, athlete 1 does 21 KBS, etc...
  • F. HSPU Conditioning:
    For Time:
    - 100 Hand Stand Push Ups
    * At the start and E2MOM: 10 Burpees
  • A. "Mikko's Double Trouble Triangle":
    40min EMOM:
    1. Ski Erg
    2. Assault Bike
    3. Double Unders (x5)
    4. REST
    *Score is lowest score on ANY station in any round.
  • After Party. "30 Days of 30 Pull Ups" - Day 17:
    - 30 Strict Toes To Bar for Quality, straight legs only
  • A. "Mikko's Double Trouble Triangle":
    40min EMOM:
    1. Ski Erg
    2. Assault Bike
    3. Double Unders (x5)
    4. REST
    *Score is lowest score on ANY station in any round.
  • After Party. "30 Days of 30 Pull Ups" - Day 17:
    - 30 Strict Toes To Bar for Quality, straight legs only
Light Add-On today to allow for high volume the rest of the weekend, get it done.
  • A. Power Clean Complex:
    Build to Heavy:
    - 1 Clean Lift Off
    - 1 Clean Pull
    - 1 Hang Power Clean w3s in Receive
  • B. "Mikko's Double Trouble Triangle":
    EMOM40 - alternating:
    1. Ski Erg
    2. Assault Bike
    3. Double Unders (x5)
    4. REST
    *Score is LOWEST number in ANY set on any round on any station. Pace accordingly.
  • C. "30 Days of 30 Pull Ups" - Day 17:
    30 Strict Toes To Bar For Quality - Straight Legs only
  • A. Tash Nel's "My Frantic Partner":
    For Time: 10-9-8-7-6-5-4-3-2-1
    - Dumbbell Thrusters (22.5/15kg)
    1-2-3-4-5-6-7-8-9-10
    - Strict Pull Ups
    *ANY Break on any station = 5 DB-Burpees
    NB: Partner 1 starts on Thrusters, Partner 2 on Pull Ups. You can only move to the next station once your partner has cleared it.
    [CAP: 20min]
  • A. Coach Tash Nel's "My Frantic Partner":
    For Time: 10-9-8-7-6-5-4-3-2-1
    - Dumbbell Thrusters (32/22.5kg)
    1-2-3-4-5-6-7-8-9-10
    - Strict Chest To Bar Pull Ups
    *ANY Break on any station = 5 DB-Burpees
    NB: Partner 1 starts on Thrusters, Partner 2 on Pull Ups. You can only move to the next station once your partner has cleared it.
    [CAP: 20min]
If you've been doing all the WOD's + all the Add-Ons this week, take an active recovery day. If you missed out on sessions, do today's CCF Performance program.
  • Active Recovery. 45-60min:
    Swim/Hike/Light Jog/Walk + Long RomWOD.
  • A. 1RM Box Jump:
    10min to Establish:
    - 1RM Box Jump
  • B. Legs on Fire:
    30-20-10:
    - Front Rack Lunges (43/29kg)
    - Lateral Burpees
    [CAP: 15min]
  • After Party: German Hang:
    3x30s German Hang in Rings
  • A. 1RM Box Jump:
    10min to Establish:
    - 1RM Box Jump
  • B. Legs on Fire Big Dawg Version:
    30-20-10:
    - Front Rack Lunges (61/43)
    - Lateral Burpees
    [CAP: 15min]
  • After Party: German Hang:
    3x30s German Hang in Rings
  • A. Clean Complex:
    E90s x7 @ 70-80% of 1RM Clean:
    - 1 Clean Lift Off
    - 1 High Hang Squat Clean
    - 1 Front Squat
  • B. Back Squat:
    E2MOM x6 - Build to today's Heavy:
    - 3 Back Squat
  • C. Jerk Dip Squats:
    E90s x5:
    - 2 PAUSED Jerk Dip Squats
    (hold bottom of dip for 3s, go straight up from there - no downward movement to get momentum)
  • D. Box Jump:
    10min to Establish today's 1RM.
  • E. Coach Kelly's - "Legs on Fire":
    For Time, 30-20-10 reps of:
    - Front Racked Lunges, (61/43kg)
    - Lateral Burpees
    [CAP: 15min]
  • F. "30 Days of 30 Pull Ups" - Day 15:
    3x30s German Hang in Rings
  • Add-On. 7 Rounds:
    E7MOM @85% (slowest round is score = sustainable effort is the goal):
    - 30/20 Cal Bike Erg
    - 10-20m Hand Stand Walk*
    - 10/7 Strict Hand Stand Push Ups
    - 30/20 Cal Ski Erg
    *Decide HSW length by what you can do unbroken AND with the goal of doing HSPU unbroken too.
  • A. Dianes "3 Deadly Sins":
    12min AMRAP, 4-8-12...:
    - Cal Row
    - Toes To Bar
    - Dumbbell Snatch, (22.5/15kg)
  • After Party: Legless Rope Pulls:
    30 Legless Rope Pulls for total Rope Climbs (you have exactly 30 pulls to get as many as you can)
  • A. Coach Diane's "3 Deadly Sins":
    12min AMRAP, 4-8-12...:
    - Cal Row
    - Toes To Bar
    - Dumbbell Snatch, (32/22.5kg)
  • After Party: "30 Days of 30 Pull Ups" - Day 14:
    30 Legless Rope Pulls for total Rope Climbs (you have exactly 30 pulls to get as many as you can)
If you think today's volume looks low, go harder. Intensity over volume can not be overestimated from time to time.
  • A. Coach Diane's "3 Deadly Sins":
    12min AMRAP, 4-8-12...:
    - Cal Row
    - Toes To Bar
    - Dumbbell Snatch, (32/22.5kg)
  • B. "30 Days of 30 Pull Ups" - Day 14:
    30 Legless Rope Pulls for max reps.
    (Each re-grip with a hand counts as one pull).
  • Add-on. Assault Run:
    6 sets:
    - 200m @ 50%
    - 300m @ 80%
    - 100m @ 90-95%
    - 200m @ 50%
    *REST 90s between sets
  • A. Justin's âJuggernautâ:
    With 16/12kg KB - 3 Rounds For Time:
    - 7 KB Hang Power Clean
    - 7 KB Thruster, 7 Push Ups
    - 15 Pull Ups
    - 9 Cal Assault Bike
    Then in remainder of 15min time cap: B
  • B. Justin's âJuggernautâ:
    In remainder of 15min of A:
    - Accumulate Total Time Bear Hug Hold (50/30kg)
  • After Party: L-Hang:
    - 3x30s L-Hang
  • A. Justin's "Heavy Juggernaut":
    With 32/22.5kg Dumbbell - 3 Rounds For Time:
    - 7 Dumbbell Hang Squat Clean
    - 7 Dumbbell Thruster
    - 7 Dumbbell Push Ups
    - 15 Chest To Bar Pull Ups
    - 9 Cal Assault Bike
    Then in remainder of 15min time cap: B
  • B. Justin's "Heavy Juggernaut":
    In remainder of 15min of A:
    - Accumulate Total Time Bear Hug Hold (50/30kg)
  • After Party: L-Hang:
    - 3x30s L-Hang
  • A. Snatch Complex:
    EMOM7 with 40-50% of 1RM:
    - 1 Snatch Lift Off (2s at knee)
    - 1 Snatch Deadlift
    - 1 Hang Muscle Snatch
    - 1 Heaving Snatch Balance
  • B. Snatch & OHS Complex:
    E90s x6 Build to today's Heavy:
    - 1 Muscle Snatch
    - 1 Snatch Balance
    - 1 Over Head Squat
  • C. Hang Snatch:
    E2MOM x 5 - Build to today's Heavy:
    - 1 Hang Snatch
    - 1 Over Head Squat w3s in bottom
  • D1. Coach Justin's "The Juggernaut" - Part 1:
    3 Rounds For Time:
    - 7 DB Hang Squat Clean, (32/22.5kg)
    - 7 DB Thrusters, (32/22.5kg)
    - 7 Push Ups on DB's
    - 15 CTB Pull Ups
    - 9 Cal Assault Bike
    STRAIGHT INTO D2:
  • D2. Coach Justin's "The Juggernaut" - Part 2:
    In the remainder of 15min:
    Accumulate total Bear Hug Hold, (50/30kg D-Ball).
    D1 & D2 are run on a running timer of 15:00min.
  • Add-On. Ring Muscle Up Conditioning:
    E3MOMx7:
    - 500m Row @ 70-75% effort*
    - One set of UNBROKEN Ring Muscle Ups, chose a number you think you can repeat all 7 rounds.
    *The row needs to be a very easy effort as it's meant to be purely aerobic.
  • A. Games Team Final:
    In teams of 4 - all done in SYNCHRO, and with 50/30kg D-Ball for Rx:
    - 10m Walking Lunges
    - 36 D-Ball Thrusters
    - 10m Walking Lunges
    - 36 Burpees over D-Ball
    - 10m Walking Lunges
    - 24 D-Ball Thrusters
    - 10m Walking Lunges
    - 24 Burpees over D-Ball
    - 10m Walking Lunges
    - 12 D-Ball Thrusters
    - 10m Walking Lunges
    - 12 Burpees over D-Ball
    - 10m Walking Lunges
  • A. Clean Complex:
    E90s x10 @ 65-70 of 1RM Clean:
    - 1 Pause Clean Deadlift (2s at knee)
    - 1 High Hang Clean
    - 2 Front Squats
  • B. Front Squat:
    In 6 sets:
    - Build to Heavy 3 Front Squat
  • C. Jerk Dip Squat:
    E90s x7:
    - 2 Jerk Dip Squat @ 100-110% of 1RM Jerk
High volume today, if you can't take a longer break between sessions: try to rest a minimum of 15-30min between the weight lifting and the WOD's and also between the two WOD's.
  • A. Clean Complex:
    E90s x10 @ 65-70 of 1RM Clean:
    - 1 Pause Clean Deadlift (2s at knee)
    - 1 High Hang Clean
    - 2 Front Squats
  • B. Front Squat:
    In 6 sets:
    - Build to Heavy 3 Front Squat
  • C. Jerk Dip Squat:
    E90s x7:
    - 2 Jerk Dip Squat @ 100-110% of 1RM Jerk
  • D. For Time:
    - 1 Legless Rope Climb
    - 10 Wall Balls to 10/9" target - (30/20kg - yes KG...).
    - 10 Cal Ski Erg
    - 2 Legless Rope Climbs
    - 20 DB-Step Overs, (2x 22.5/15kg)
    - 20 Cal Row
    - 3 Legless Rope Climbs
    - 30 DB Push Press, (2x 22.5/15kg)
    - 30 Cal Assault Bike
    - 2 Legless Rope Climbs
    - 20 Cal Row
    - 20 DB-Step Overs, (2x 22.5/15kg)
    - 1 Legless Rope Climb
    - 10 Cal Ski Erg
    - 10 Wall Balls to 10/9" target - (30/20kg - yes KG...).
  • E. For Time:
    - 1000m Run with Weight Vest*
    - 100 GHD Sit Ups
    - 1000m Run with Weight Vest*
    *Run to be done outdoors, 2 laps around the block at our Gardens box.
  • A. BiCouplet 2 Fitness Version:
    On Minute 0-6: 12-9-6
    - Over Head Squat (52/34kg)
    - Toes To Bar

    *1min RESET TO B
  • B. BiCouplet 1:
    On minute 7-13: 21-15-9
    - Over Head Squats (29/20kg)
    - Chest To Bar Pull Ups
  • After Party: German Hang on Rings:
    German Hang on Rings:
    - 3x30s
  • A. From Games 2018 - "Bi-Couplet 1":
    On Minute 0-6, For Time 12-9-6 of:
    - Power Snatch (61/43kg)
    - Bar Muscle Ups

    *1min RESET TO B
  • B. From Games 2018 - "Bi-Couplet 2":
    On minute 7-13, For Time 21-15-9 of:
    - Power Snatch (38/24kg)
    - CTB Pull Ups
    [CAP: 6min]
  • After Party: "30 Days of 30 Pull Ups" - Day 9:
    German Hang on Rings:
    - 3x30s
  • A. Warm Up Snatch Complex:
    EMOM10 @ 50-60% of 1RM:
    - 1 Snatch Lift Off
    - 1 Snatch Deadlift
    - 1 Mid Hang Power Snatch w 2s receive in Power and then a ride down and up
  • B. Heaving Snatch Balance:
    In 15min, Establish:
    - Heavy Single with 3s in Receive
  • C. From Games 2018 - "Bi-Couplet 1":
    On Minute 0-6, For Time 12-9-6 of:
    - Power Snatch (61/43kg)
    - Bar Muscle Ups

    *1min RESET TO B
  • D. From Games 2018 - "Bi-Couplet 2":
    On minute 7-13, For Time 21-15-9 of:
    - Power Snatch (38/24kg)
    - CTB Pull Ups
    [CAP: 6min]
  • E. "30 Days of 30 Pull Ups" - Day 9:
    German Hang on Rings:
    - 3x30s
  • Add-On. 6 Rounds @ 85-90% effort (Sustainable Pace):
    - 30/20 Cal Ski Erg
    - 20 Wall Balls (20/14lbs)
    - 10 Burpee Over the Box Jump (60/50cm)
    *REST 90s Between Rounds*
    [Score is slowest Round]
  • A. Games modified Team WOD:
    In teams of 2, 5 Rounds for Time:
    - 20/15 Cal Bike
    - 10m Sled HAND OVER HAND Pull & 10m Push (80kg)
  • B. Mini Marathon Row:
    Team Mini Marathon Row - in teams of 2-3, For Time:
    - 10k Row with one person holding KB Front Rack (2x24/16kg)
  • After Party: Bar Hang:
    - Accumulate 300s of hanging on the bar
  • A. Games modified Team WOD:
    In teams of 2, 5 Rounds for Time:
    - 20/15 Cal Bike
    - 10m Sled HAND OVER HAND Pull & 10m Push (80kg)
  • B. Mini Marathon Row:
    Team Mini Marathon Row - in teams of 2-3, For Time:
    - 10k Row with one person holding KB Front Rack (2x24/16kg)
  • After Party: Bar Hang:
    - Accumulate 300s of hanging on the bar
Active Rest = low intensity activity for mental and physical restoration. These sessions are NOT designed for building more fitness.
  • Active Recovery. Your Choice:
    Swim, Yoga, Walk - 45-60min of easy breathing coupled with a long mobility/stretch session is recommended.
  • A1. From Games: CrossFit Total:
    0-4min:
    - 3 Lifts to 1RM Back Squat
  • A2. From Games: CrossFit Total:
    4-8min:
    - 3 Lifts to 1RM Strict Press
  • A3. From Games: CrossFit Total:
    8-12min:
    - 3 Lifts to 1RM Deadlift
  • After Party: Pull Ups:
    - 6x5 strict Pull Ups
    *add weight if possible
  • A1. From Games: CrossFit Total:
    0-4min:
    - 3 Lifts to 1RM Back Squat
  • A2. From Games: CrossFit Total:
    4-8min:
    - 3 Lifts to 1RM Strict Press
  • A3. From Games: CrossFit Total:
    8-12min:
    - 3 Lifts to 1RM Deadlift
  • After Party: Pull Ups:
    - 6x5 strict Pull Ups
    *add weight if possible
  • A. Power Clean Complex:
    EMOM10 at 50-60% of 1RM:
    - 1 Clean Lift Off (2s at knee)
    - 1 Pause Clean Pull (2s at knee)
    - 1 Hang Power Clean (2s in receive)
  • B. Power Clean:
    EMOM8:
    - 1 Power Clean @ 70-80% of 1RM
  • C. Snatch High Pulls:
    EMOM6 @ 60-70% of 1RM Snatch:
    - 3 Hang Snatch High Pulls - FLAT FOOTED as in heels stay on ground
  • D1. From Games: CrossFit Total:
    0-4min:
    - 3 Lifts to 1RM Back Squat
  • D2. From Games: CrossFit Total:
    4-8min:
    - 3 Lifts to 1RM Strict Press
  • D3: From Games: CrossFit Total:
    8-12min:
    - 3 Lifts to 1RM Deadlift
  • Add On: EMOM35::
    (5 rounds) at LOW effort:
    1. Ski Erg
    2. Skipping (no Double Unders)
    3. Sit ups
    4. Assault bike
    5. Bear Crawl
    6. Walking Lunges
    7. REST