WODS

  • A) Fitness Hammer:
    5 Rounds for Time:
    - 5 Power Cleans
    - 10 Front Squats
    - 5 Shoulder to Overhead (43/29kg)
    - 15 Pull Ups
    * rest 90sec between rounds

    (Cap: 22min)
  • After Party: Weighted Plank:
    3 x 60sec Max Weighted Plank + 15 V-ups
  • A) Hammer:
    5 Rounds for Time:
    - 5 Power Cleans
    - 10 Front Squats
    - 5 Shoulder to Overhead (61/43kg)
    - 20 Pull Ups
    * rest 90sec between rounds

    (Cap: 22min)
  • After Party: Weighted Plank:
    3 x 60sec Max Weighted Plank + 15 V-ups
  • A. Power Snatch:
    EMOM10:
    1 Rep @ 85-90% of last week Friday's Heavy Single Snatch.
  • B. Clean & Jerk Complex:
    E90s x10 - Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Split Jerk
  • C. Hammer:
    5 Rounds for Total Working Time, (61/43kg):
    - 5 Power Clean
    - 10 Front Squat
    - 5 Shoulder to Over Head
    - 20 Pull Ups
    *REST 90s between rounds.
  • Add-On. Light Jog:
    30min light jog and mobility to reset the body. Recommendation is to do this in the am, +3 hours before the Main Session.
  • CCF Pre-WOD. Mobility:
    1. Foam Roll T-spine and Lats with band for Shoulder Distraction, 2-3min.
    2. Super Hip Mobility, 2min per side.
    3. Pigeon on Steroids, 2min per side.
    4. 3 Rounds for Quality, with thin band:
    - 10 Horizontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder pos
    *CrossOver Symmetry Activation protocol works great here.
n" open="yes"]This is an Active Recovery day - idea is to flush out the stiffness from the week so far and work on some skills, AVOID fatigue in any shape. Long ROM-WOD or similar is recommended for max recovery.
  • A. 30min @ Steady Active Recovery Pace (70-75% effort all the way through):
    EMOM - alternate:
    1. Assault Bike
    2. Hollow Rocks (chose a number that you can repeat for all rounds)
    3. Row
    4. Free Standing Shoulder Taps* (chose a number that you can repeat for all rounds)
    5. Any kind of Rope Skipping but no single, double or triple unders.
    6. No Push Up Burpee Broad Jump
    *If you can't get 10 unbroken Free Standing taps, do them with one foot against wall.
  • B. Skill Piece:
    4 Rounds for Quality, AVOID shoulder fatigue:
    - 1 LEFT Around the Box Hand Stand Walk (use a top of Box HSPU, 90 degree in hip, and walk one lap around box)
    - 10 Moderate Reverse Hypers
    - 1 RIGHT Around the Box Hand Stand Walk
    - 10-15s L-sit in Rings
  • A) Coach Marlow's "Beast Cardio":
    4 Rounds - start a new round E7MOM:
    - 500M Row
    - 25 Burpees
    - 50 Double Unders
    (5min Cap)

    ***slowest round is score
  • After Party: Push Ups:
    Tabaata Push Ups
    ***lowest is score
petition" open="yes"]This is an Active Recovery day - idea is to flush out the stiffness from the week so far and work on some skills, AVOID fatigue in any shape. Long ROM-WOD or similar is recommended for max recovery.
  • A. 30min @ Steady Active Recovery Pace (70-75% effort all the way through):
    EMOM - alternate:
    1. Assault Bike
    2. Hollow Rocks (chose a number that you can repeat for all rounds)
    3. Row
    4. Free Standing Shoulder Taps* (chose a number that you can repeat for all rounds)
    5. Any kind of Rope Skipping but no single, double or triple unders.
    6. No Push Up Burpee Broad Jump
    *If you can't get 10 unbroken Free Standing taps, do them with one foot against wall.
  • B. Skill Piece:
    4 Rounds for Quality, AVOID shoulder fatigue:
    - 1 LEFT Around the Box Hand Stand Walk (use a top of Box HSPU, 90 degree in hip, and walk one lap around box)
    - 10 Moderate Reverse Hypers
    - 1 RIGHT Around the Box Hand Stand Walk
    - 10-15s L-sit in Rings
  • CCF Pre-WOD. Mobility:
    1. Seated Straddle, 2min
    2. Saddle Position, 2min
    3. Banded Ankle Stretch, 90s per side.
  • A) Back Squat:
    Build to heavy triple @ 32X1 tempo
  • B) The Farmers in the Dell:
    For time, 30 - 20 - 10:
    - KD/DB Deadlifts
    - meters Farmers Carry

    (Cap: 8min)
  • After Party: Hip Extensions:
    5x 8-12 Hip Extensions
  • A) Back Squat:
    Build to heavy triple @ 32X1 tempo
  • B) The Farmer's in the Dell:
    For Time 30 - 20 -10:
    - KB/DB Deadlift
    - Meters Farmer's Carry (2 x 32/20kg)

    (Cap: 8min)
  • After Party: Hip Extensions:
    5 x 8-10 Hip Extensions
  • A. Mid Hang Clean:
    E90s x7:
    - Start at 65-70% of 1RM Clean and build to today's Heavy Double
    - Once you've hit the 7th set, hit 2 sets of 3 @ 90% of today's heaviest.
    [To Beat Next Week, avoid absolute max]
  • B. Back Squat:
    E2MOMx5: 3 @ 90% of Monday's H3 (no tempo this time, goal is speed).
  • C. 3 Sets For Total Working Time:
    Start a new set E10MOM:
    - 30/20 Cal Ski Erg
    - 30m Bear Hug Carry (Heavy)
    - 30 GHD Sit Ups
    - 15m Sled Pull + 15m Sled Push (60/40kg + Sled)
  • Add-On. Hill Sprints:
    Use the same Hill as two weeks ago. It need to be steep, but still allows you to run and not crawl - perform 8 sets (one set E3MOM):
    - 25s ALL OUT Sprint Up Hill
    - 2min35s Walk Down rest
    [REST 3 extra minutes between set 4 & 5]

    *Make sure to WARM UP properly before this one.
    (Your score is "distance", most importantly: mark how far you get each interval and compare to last time. Goal is to beat last distances for all intervals.)

    **NB: The Add-On should only be done by athletes experienced with High Volume and a minimum of +3h before/after the Main Session.
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Hamstring Floss, 3x10-15 reps per side.
    4. 3 Rounds for Quality:
    - 20 Banded March (side steps)
    - 10 Glute Bridges on floor
  • A) Quasimodo, that you?:
    18min EMOM:
    - Max Legless Rope Climbs (1rx = 10p)
    - Max Unbroken Kettle Bell Swings (24/16kg)
    - Max Calories Bike
  • After Party: Ski Erg:
    Partner up and Ski Erg 1500m for time
  • A) 18min EMOM::
    18min EMOM:
    - Max Legless Rope Climbs (1rx = 10p)
    - Max Unbroken Kettle Bell Swings (32/24kg)
    - Max Calories Bike
  • After Party: Ski Erg:
    Partner up and Ski Erg 1500m for time
  • A1. Clean Pull Complex:
    E90s x5 (5 rounds each alternating with A2) - On 0:00, 3:00, 6:00, 9:00, 12:00:
    - 1 Segment Clean Pulls off 10cm Riser (2s pause Off Floor, at Knee, at Power Position, Finish with a Shrug)
    - 1 Clean Pull (without pauses)
    [To Beat Next Week]
  • A2. Strict Toes To Bar:
    E90s x5 (5 rounds each alternating with A1) - On 1:30, 4:30, 7:30, 10:30, 13:30:
    - 3-7 Strict Straight Leg Toes To Bar
  • B1. On Minute 0:
    For Time, 14-10-6:
    - Alternating DB Snatches, (45/32kg)
    - Strict Deficit Hand Stand Push Ups (20/10cm)
    [8min CAP]
  • B2. On minute 10:
    For Time, 18-12-6:
    - DB Power Cleans (2x32/20kg)
    - Strict Hand Stand Push Ups
    [8min CAP]
  • B3. On minute 20:
    For Time, 20-14-8:
    - Alternating DB Snatches (32/20kg)
    - Kipping Hand Stand Push Ups
    [CAP: 8min]
  • Add-On. 30min at Steady Pace:
    - Assault Bike @ 75% effort
    - E3MOM get off and perform: 3 Hip To Ring Swings + 3 Muscle Up Transitions (no dip)

    *IF you do the add-on, do so +3 hours before/after the Main Session.
  • CCF Pre-WOD. Mobility:
    1. Foam Roll T-Spine with Band attached low in rig for Shoulder Distraction, 2-3min.
    2. Pigeon on Steroids, 2min per side.
    3. Shoulder Distractions (3 positions), 2min per side
  • A) The OHS Chief:
    5x3min AMRAP/1 min rest:
    - 3 Over Head Squats (43/29kg)
    - 6 Push Ups
    - 9 Air Squats
  • After Party: GHD Situps:
    In as few breaks as possible: 50 GHD Sit Ups
  • A) The Snatching Chief:
    5x3min AMRAP/1 min rest:
    - 3 Power Snatch (61/43kg)
    - 6 Strict Hand Stand Push Ups
    - 9 Air Squats
  • After Party: GHD Situps:
    In as few breaks as possible: 50 GHD Sit Ups
We are following our cycle structure, there's nothing wrong with you beating last weeks xRM in these lower rep ranges, but remember: When it says "To Beat Next Week" it simply means: do not push to an absolute max, a failed rep is not acceptable.
  • A. Mid Hang Snatch:
    E90s x7:
    Build to a Heavy Double
    [To Beat Next Week]

    After the 7th set, hit 2 sets of 2 @ 90% of heaviest.
  • B. Over Head Squat:
    4x3 @ 80% of last weeks Heavy 3.
  • C. Back Squat:
    E3MOM:
    3-3-3-3-3 @ 32X1-tempo*
    *3s down, 2s pause in bottom, Explosive up, 1s pause at top.
  • D. Gymnastic Conditioning:
    EMOM20 - 5 sets each:
    Min 0, 4, 8, 12, 16: Max Strict False Grip Chest to Ring Pull Ups, (Hollow Body only, with a pause at top and bottom)
    Min 1, 5, 9, 13, 17: 12-18 Calorie Assault Bike
    Min 2, 6, 10, 14, 18: Max Strict Ring Dips, (Hollow Body only, with a pause at top and bottom)
    Min 3, 7, 11, 15, 19: 45s Max Triple Unders
    [Score: Total Reps Gymnastics]
  • Add-On. Row:
    3 Rounds of 10 Sets:
    - 30s Row @ 90%
    - 30s Walk/Rest

    REST 5 extra minutes between the 3 rounds, note ONLY rowed distance in the 30s intervals.

    *If you are doing the Add-On, make sure to get it done +3 course before/after the main session (A-D).
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded Shoulder Distractions, 90-120s per side.
    4. With a thin band - 3 rounds for Quality:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder Pos.
    *CrossOver Symmetry is great here.
Get your self a bunch of skills ticked off in your New Logbook with our Skills Saturday with Coach Justin in Gardens in the Open Gym! SCHEDULE TOWN: 07.30-09.00 - CCF Barbell Club (program under CCF Performance) 09.00-10.00 - CCF Class (WOD Below) 10.00-12.00 - CCF Open Gym with Skill Saturday Focus SCHEDULE NEWLANDS: 07.00-08.30 - CCF Barbell Club (program under CCF Performance) 08.30-09.30 - CCF Class (WOD Below)
  • A) Rope Climbs:
    Test max Unbroken Legless Rope Climbs/TnG Rope Climbs
  • B) âMe and my Monkeyâ:
    In teams of 3-4 - For Time, 50-40-30-20-10:
    - Assault Bike Calories while Partner hangs from Bar
    - Toes To Bar while Partner holds a Bear Hug Hold (heavy slamball/sandbag)
  • A) Snatch Complex:
    7 sets to moderately heavy:
    - 1 High Hang High Pull
    - 1 High Hang Snatch
    - 1 Snatch Balance,
  • B) Clean & Front Squat Complex:
    5 sets @ 60-70% of 1RM Clean:
    - 1 High Hang Clean + 2 Front Squats
  • C) Front Rack Lunges,:
    Front Rack Lunges
    - 10-10-10RM
    (beat last week)
  • A. Front Squat:
    Speed Work - EMOM6:
    4 Reps @ 60-65% of 1RM
  • B. Front Rack Lunges:
    E2MOM:
    10-10-10RM
  • C. 5 Rounds For Time:
    - 1 Legless Rope Climb + 1 Rope Climb
    - 10m 1-arm Over Head Walking Lunges, (32/20kg - 5m Left arm/5m Right arm)
    - 15 GHD Sit Ups

    REST 5-10min to D.
  • D. 5 Rounds For Time:
    - 10 Toes To Bar
    - 10 Wall Balls, (33/20lbs)
    - 10/7 Calorie Assault Bike
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band distraction, 2-3min.
    2. Front Rack Mobility with band attached high in rig, 90s per side.
    3. Ankle Mob with band attached low in rig, 2min per side.
    4. CrossOver Symmetry or similar shoulder activation with thin bands.
  • A) Regionals 2014:
    For time 21-15-9:
    - Deadlifts (102/70kg)
    - Box Jumps (60/50cm)

    (Cap: 10min)
  • After Party: Tabata:
    Double alternating Tabata:
    - Hollow hold
    - Superman Hold
  • A) Regionals 2014:
    For time 21-15-9:
    - Deadlifts (143/98kg)
    - Box Jumps (77/60cm)

    (Cap: 10min)
  • After Party: Tabata:
    Double alternating Tabata:
    - Hollow hold
    - Superman Hold
  • A. Snatch:
    E2MOM until failure (based on Full Snatch PB):
    - 2@50%: 2 Snatch Pull + 1 Hang Power Snatch + 1 High Hang Snatch
    - 2@60%: 1 Snatch Pull + 1 Hang Power Snatch + 1 High Hang Snatch
    Then full Snatches as follow:
    - 2@65%
    - 2@72%
    - 1@78%
    - 1@84%
    - 1@90%
    - 1@94%
    - 1@98%
    - 1@ new PB
    *If you miss one weight, you are allowed to redo THAT weight one more time in the next lifting window (max ONE mulligan).
    ** If you PB, rest as you see fit and go for a second PB attempt.
    ** If you miss twice before 90%: Hit 3x1 @ 80%.
  • B. Power Clean Complex:
    E90s x7 - Build to max:
    - 1 Power Clean
    - 1 Hang Power Clean
    *Start at 60% of 1RM Power Clean
  • C. "CrossFit Games Regionals 2014.4":
    For Time, 21-15-9:
    - Deadlifts, (143/98kg)
    - Box Jumps, (77/60cm)
    [CAP: 10min]
  • CCF Pre-WOD. Mobility:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Banded High Elbow Stretch, 90s per side.
    4. Banded Hamstring Floss, 3x10-15 reps per side
  • A) Strict Chelsea:
    EMOM30:
    - 5 Strict Pull Ups
    - 10 Push Ups
    - 15 Air Squats

    **Slowest round is score
  • After Party: Turkish Get Ups:
    20 Turkish Get Ups for quality
  • A) Strict Chelsea:
    EMOM30:
    - 5 Strict Pull Ups
    - 10 Push Ups
    - 15 Air Squats

    **Slowest round is score
  • After Party Turkish Get Ups:
    20 Turkish Get Ups for quality
This is an Active Restoration session, look for a moderately tough terrain and if you don't have access to a mountain then sea promenades or beaches are a good option. Mountain Hike is top prize though to restore body and mind.
  • Active Recovery. 45-60min at Light Aerobic pace:
    Hike.
  • CCF Pre-WOD. Mobility:
    1. Super Hip Mob, 2min per side.
    2. Banded Shoulder Distractions, 90s per side.
    3. Banded Bully Stretch, 90s per side.
  • A) Kelly's Barcelona Fitness Version:
    15min to complete:
    30 - 20 - 10
    - Clean and Jerk (34/24kg)
    - Burpees

    *Then AMRAP Clean and Jerk (43/34kg) in remaining time.

    Score A) is time and A1) is reps
  • A2) Kelly's Barcelona Fitness Version:
    15min to complete:
    30 - 20 - 10
    - Clean and Jerk (34/24kg)
    - Burpees

    *Then AMRAP Clean and Jerk (43/34kg) in remaining time.

    Score A) is time and A1) is reps
  • After Party: V-Ups:
    100 V-ups for time
  • A) Kelly's Barcelona:
    15min to complete:
    30 - 20 - 10
    - Clean and Jerk (43/29kg)
    - Burpees

    *Then AMRAP Clean and Jerk (43/34kg) in remaining time.

    Score A) is time and A1) is reps
  • A2) Kelly's Barcelona:
    15min to complete:
    30 - 20 - 10
    - Clean and Jerk (61/43kg)
    - Burpees

    *Then AMRAP Clean and Jerk (43/34kg) in remaining time.

    Score A) is time and A1) is reps
  • After Party: V-Ups:
    100 V-ups for time
  • A. Mid Hang Clean:
    E2MOMx7: Build to today's 3RM + 2x3@90% of today's heaviest set.
    *Aim to beat last weeks 3 in set 5 or 6 and then give your self 1-2 more sets to go even heavier.
  • B. Back Squat:
    E90s x5: 5 reps @ 85% of Monday's 5RM
  • C1. Coach Kelly's "Barcelona" - Part 1:
    On a 15min running clock, first For Time, 30-20-10 reps of:
    - Clean & Jerk (43/29kg)
    - Lateral Burpees

    Then, C2:
  • C2. Coach Kelly's "Barcelona" - part 2:
    In remainder of 15min, AMRAP:
    - Clean & Jerks, (61/43kg)
  • D. 3 Rounds For Quality:
    - 5 Glute Ham Raises straight into 6-8 Hip Extensions
    - 5/5 Bent Over Dumbbell Rows (heavy)
    - 30s Heavy Weighted Plank
  • Add-On. Run:
    30 Rounds of:
    - 30s Run @ 90%
    - 30s Recovery Walk
    *Goal is even distance in all rounds of running, measure is total distance (yes, you could walk really fast to cover more distance, but that defeats the purpose...).
  • CCF Pre-WOD. Mobility:
    1. Foam Roll T-spine & Lats with band for shoulder distraction, 2-3min.
    2. Pigeon on Steroids, 90-120s per side.
    3. Banded Front Rack Mobility, 90s per side.
    4. 3x20-30s of Box Hamstring & Shoulder Stretch (top of Box HSPU)
  • A) Back Squat:
    5 sets to establish heavy 4 @ 32x1 tempo
  • B) 5min AMRAP:
    Bear Hug Carry
    *Every break: 10 sit ups
  • After Party: Assault Bike:
    Find a buddy and do 150cals for time
  • A) Back Squat:
    5 sets to establish heavy 4 @ 32x1 tempo
  • B) 5min AMRAP:
    Bear Hug Carry
    *Every break: 10 GHD
  • After Party: Assault Bike:
    Find a buddy and do 150cals for time
Use your notes from last week and try to add one rep per station and you will build a lot of strength.
  • A. EMOM20::
    1. Close Grip Bench Press, 5 moderately heavy reps @ 3111-tempo (3s down, 1s pause against chest, 1s up, 1s pause on top)
    2. 8-10 Hip To Ring Swings
    3. 1 Wall Climber + 5+5m Sideways Wall Hand Stand Walking (only toes should be against wall, alternate )
    4. 45s Triple Under Practice
  • B. EMOM20:
    1. 3-6 False Grip Tempo Chest to Ring Pull Ups*, (Explosive up, 2s pause with chest against rings, 3s down, 1s pause in bottom)
    2. 3-5 Tempo Ring Dips @ 2212-tempo*, (2s down, 2s pause in bottom, 1s up, 2s pause at top)
    3. 20-30s L-Sit
    4. 12-18 Calorie Assault Bike
    *Try to add ONE rep per set from last week. Note total Ring Reps.
  • C. CrossOver Symmetry:
    Iron Scap Protocol for shoulder strength. If you don't have this in your gym, get it.
  • Add-On. Row:
    9 sets of:
    - 1:40min ON
    - 0:20min OFF
    Rest 2min extra between set 6 & 7
    *This is a preset on the rower, score is total meters within work intervals.

    [IF you are doing the Add-On make sure to do so +3 hours before/after the main session.]
  • CCF Pre-WOD. Mobility:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 90-120s per side.
    3. Banded Ankle Mob, 90-120s per side.