WODS

  • A) Fitness "AMANDA":
    For Time, 9 - 7 - 5:
    - Over Head Squats (52/34kg)
    - Burpee Pull Ups
  • After Party. Team Tabata Push Ups:
    In teams of 2-3, hit 8 Rounds of 20s on/10s off for Max Reps.
    *The trick? The Push Ups has to be in synchro..
  • A) Amanda:
    For Time, 9 - 7 - 5:
    - Squat Snatch (61/43kg)
    - Ring Muscle Ups
The goal with today's snatch complex is NO misses, we don't get better by missing heavy loads, we get better by hitting the right ones..
  • A. Snatch Complex:
    E90s x10 to Max, 3-Position Snatch:
    - 1 High Hang (Hip)
    - 1 Hang (Knee)
    - 1 Full (Floor)
    *All Snatches are FULL "Squat Snatches".
  • A. Amanda:
    9-7-5 For time

    - Muscle-ups
    - Snatches

    Rx: 61kg/43kg
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Door Jam Pec Stretch, 90s per side.
    4. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Banded Over Head Squats
    *CrossOver Symmetry works great here.
  • A. Filthy Fifty:
    For Time:
    - 50 Box Jumps (60/50cm)
    - 50 Jumping Pull Ups
    - 50 Walking Lunges
    - 50 KBS (16/12kg)
    - 50 Knees to Elbows
    - 50 Push Press (20/15kg)
    - 50 Hip Extension (or Barbell Good Mornings)
    - 50 Wall Balls
    - 50 Burpees
    - 50 Double Unders
    (CAP: 25min)
  • A. Filthy Fifty:
    For Time:
    - 50 Box Jumps (60/50cm)
    - 50 Jumping Pull Ups
    - 50 Walking Lunges
    - 50 KBS (16/12kg)
    - 50 Knees to Elbows
    - 50 Push Press (20/15kg)
    - 50 Hip Extension (or Barbell Good Mornings)
    - 50 Wall Balls
    - 50 Burpees
    - 50 Double Unders
    (CAP: 25min)
One WOD, One chance to get better today - take it.
  • A. Filthy Fifty:
    For Time:
    - 50 Box Jumps (60/50cm)
    - 50 Jumping Pull Ups
    - 50 Walking Lunges
    - 50 KBS (16/12kg)
    - 50 Knees to Elbows
    - 50 Push Press (20/15kg)
    - 50 Hip Extension (or Barbell Good Mornings)
    - 50 Wall Balls
    - 50 Burpees
    - 50 Double Unders
    (CAP: 25min)
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band for shoulder distraction, 2-3min.
    2. Pigeon on Steroids, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Pull Aparts
    - 10 Horizontal Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder pos.
    *CrossOver Symmetry Activation Protocol works great here.
  • A) CCF Special Tester #1:
    15 - 12 - 9
    - Power Clean (61/43)
    - Lateral Burpees

    (Time Cap: 8min)
  • B) L-Sit:
    Accumulate 3min L-Sit
    (Cap: 10min)
Hell yeah! One of our favourite red line testers, go hard and get fit!
  • A. "CCF Special Tester #1":
    For Time, 15-12-9 reps of:
    - Power Clean, (61/43kg)
    - Lateral Burpees
    [CAP: 8min]
  • B. L-Sit:
    Accumulate 3min L-Sit
    (Cap: 10min)
The A. Part will not be coached in our classes but can be added before/after the WOD at will.
  • A. Power Clean Complex:
    E90s x 10 - Build to Heavy:
    - 1 Clean Lift Off
    - 1 Clean Pull
    - 1 Hang Power Clean with 2s hold in receive.
    *Start at about 60% of 1RM and build small each set, the goal is no misses.
  • B. "CCF Special Tester #1":
    For Time, 15-12-9 reps of:
    - Power Clean, (61/43kg)
    - Lateral Burpees
    [CAP: 8min]
  • C. L-Sit:
    Accumulate 3min with perfectly straight legs.
    [CAP: 10min]
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Bully Stretch, 90s per side.
    4. 3 Rounds for Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Banded Pass Throughs
    *CrossOver Symmetry works great here.
  • A) Front Squat:
    E90s x 6:
    - Build to Heavy Single Front Squat with 32x1 Tempo
  • B) Hot Potato:
    In Pairs - 10min AMRAP:
    - Assault Bike
    *can only pedal while other person holds a Bar Hug (50/30kg)
  • A) Front Squat:
    E90s x 6:
    - Build to Heavy Single Front Squat with 32x1 Tempo
  • B) "Hot Potato":
    In Pairs - 10min AMRAP:
    - Assault Bike
    *can only pedal while other person holds a Bear Hug (50/30kg)
  • After Party. Jefferson Curls:
    3x8-10 reps at moderate load.
The Gymnastic Conditioning piece should be done +3 hours before/after the main session.
  • A. Gymnastic Conditioning:
    E3MOM x6:
    - Min 0-2: 500/400m Ski Erg
    - Min 2-3, ODD Rounds (3/9/12): 5-10 UNBROKEN Ring Muscle Ups / EVEN Rounds (6/12/18): 10-20 UNBROKEN CTB Pull Ups
  • B. Front Squat:
    E90s x 6:
    - Build to Heavy Single Front Squat with 32x1 Tempo
  • C. "Hot Potato":
    In Pairs - 10min AMRAP:
    - Assault Bike
    *can only pedal while other person holds a Bar Hug (50/30kg)
  • D. Jefferson Curl:
    3x8-10 Reps at Moderate Load.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded High Elbow Mob, 90s per side.
  • A) Strict Handstand Push Ups:
    EMOM 5: 5 Strict Handstand Push Ups
  • B) Russian Abs of Steel:
    For Time, 30 - 20 - 10:
    - 1 Arm Kettle Bell Push Press (must be done as 5/5/5/5... 32/24kg)
    - Toes to Bar
    (Cap: 14min)
  • A) Strict Handstand Push Ups:
    EMOM 5: 5 Strict Handstand Push Ups (Add ROM if possible)
  • B) Russian Abs of Led:
    For Time, 30 - 20 - 10:
    - 1 Arm Kettle Bell Push Press (must be done as 5/5/5/5... 32/24kg)
    - Toes to Bar
    (Cap: 14min)
Active Recovery means move at easy pace, breathing and sweating is fine, lactic acid and heavy muscles is not..
  • A. Active Recovery:
    You chose, but recommendation is 30-40min of easy running.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-Spine & Lats with band for shoulder distraction, 2-3min.
    2. Banded Shoulder Distractions, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Horisontal Band Pull Aparts
    - 10 Banded Pass Throughs
    *CrossOver Symmetry Activation Protocol works great here.
  • A) Strict Handstand Push Ups:
    EMOM 5: 5 Strict Handstand Push Ups
  • B) Russian Abs of Steel:
    For Time, 30 - 20 - 10:
    - 1 Arm Kettle Bell Push Press (must be done as 5/5/5/5... 32/24kg)
    - Toes to Bar
    (Cap: 14min)
  • A) Strict Handstand Push Ups:
    EMOM 5: 5 Strict Handstand Push Ups (Add ROM if possible)
  • B) Russian Abs of Led:
    For Time, 30 - 20 - 10:
    - 1 Arm Kettle Bell Push Press (must be done as 5/5/5/5... 32/24kg)
    - Toes to Bar
    (Cap: 14min)
Active Recovery means move at easy pace, breathing and sweating is fine, lactic acid and heavy muscles is not..
  • A. Active Recovery:
    You chose, but recommendation is 30-40min of easy running.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-Spine & Lats with band for shoulder distraction, 2-3min.
    2. Banded Shoulder Distractions, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Horisontal Band Pull Aparts
    - 10 Banded Pass Throughs
    *CrossOver Symmetry Activation Protocol works great here.
  • A) Crazy Eights:
    Partner WOD - 8min Amrap:
    - 8 cal Bike
    - 8 Wall Balls
    4min Rest
    8min Amrap:
    - 8 Hang Power Clean (52/34kg)
    - 8 Ring Dips/Push Ups
    4min Rest
    8min Amrap:
    - 8 Kettle Bell Swings (32/24kg)
    - 8 Burpees
  • A) CCF Official Barbell Warm Up:
    6 rounds of empty bar/light load:
    Perform one rep from 3 positions, High Hang Clean, Hang Clean, and Mid Shin Clean.
    - Shrug
    - High Elbows
    - Muscle Clean
    ---
    Then 3 reps of each:
    - Snatch Grip Push Press
    - Over Head Squat with 3s pause in bottom
    - Thruster
    - Sotts Press from front
    Finish with one Clean from each position:
    - High Hang (Hip)
    - Hang (Knee)
    - Mid Shin
  • B) Back Squat:
    E2MOM x6:
    Build to heavy 4
  • C) Clean Pull Complex:
    Clean Pull Complex from riser (10cm if angles are right), 6 sets:
    - 1 Clean Lift Off
    - 1 Clean Deadlift
    - 1 Clean Pull (no arm pull)
  • A) Games Modified Wod - Fitness Version:
    For Total Reps:
    2 - 2 - 2 - 3min on/1min off:
    - 5 Strict Pull Ups
    - 10/7 cal Row
    - AMRAP Overhead Squats (43/29kg to 75 reps)
  • A) Games 2017 Modified Wod:
    For Total Reps:
    2 - 2 - 2 - 3min on/1min off:
    - 5 Strict Pull Ups
    - 10/7 cal Row
    - AMRAP Overhead Squats (70/48kg to 75 reps)
  • A) Nordic Baseline Repeats:
    3 Rounds, start a new round every 10min:
    - 500m Ski Erg
    - 40 Sit Ups
    - 30/20 cal Bike
    - 20 Push Ups
    - 10 Burpee Box Jumps
    (Cap per round: 9min)
  • After Party: L-Sit:
    5x Max L-Sit
    Rest 60-90s between sets
  • A) Nordic Baseline Repeats - Performance Version:
    3 Rounds, start a new round every 10min:
    - 500m Ski Erg
    - 40 GHD Sit Ups
    - 30/20 cal Bike
    - 20 Ring Dips
    - 10 Burpee Box Jumps
    (Cap per round: 9min)
  • After Party: L-Sit:
    5x Max L-Sit
    Rest 60-90s between sets
Non Regional Athletes are recommended to do the below CCF Cardio Thursday from here on.
  • A. Nordic Baseline Repeats - Performance Version:
    3 Rounds For Total Working Time - Start a new round every 10min:
    - 500m Ski Erg
    - 40 GHD Sit Ups
    - 30/20 cal Bike
    - 20 Ring Dips
    - 10 Burpee Box Jumps
    (Cap per round: 9min)
  • After Party. L-Sit:
    5x Max: L-Sit
    Rest 60-90s between sets
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-Spine & Lats with band for Shoulder Distraction, 2-3min
    2. Banded Bully Stretch, 90s per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Banded Pass Throughs
  • A) Front Squat:
    E90s x 6:
    - Front Squat, 5x2 @32x1 tempo
  • B) Old McDonald:
    For Time:
    50 - 40 - 30 - 20 - 10
    - Double Unders
    - Farmer's Carry meters (2x 24/16kg)
    (Cap: 8min)
  • After Party: Back Extensions:
    Accumulate 50 Back Extensions
  • A) Front Squat:
    E90s x 6:
    - Front Squat, 5x2 @32x1 tempo
  • B) Fat and Old McDonald:
    For Time:
    50 - 40 - 30 - 20 - 10
    - Double Unders
    - Farmer's Carry meters (2x 32/20kg)
    (cap: 8min)
  • After Party: Back Extensions:
    Accumulate 50 Back Extensions