WOD & News

Can you see which workout we took from the Open in March and disassembled to the EMOM of the week? Regardless of if you did that one or not, here's a great chance to build some stamina in those shoulders!
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up or L-Seated Dumbbell Press
    2. 1-Arm Overhead Lunges 5m Lengths, (1x22.5/15kg)
    3. Hand Stand Walk OR Bear Crawl 5m lengths
    4. 1-Arm Kettlebell Alternating Step Ups - complete equally many reps per side each round (24/16kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
Can you see which workout we took from the Open in March and disassembled to the EMOM of the week? Regardless of if you did that one or not, here's a great chance to build some stamina in those shoulders!
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up
    2. 1-Arm Dumbbell Overhead Lunges 5m lengths, (1x32/20kg)
    3. Handstand Walk, UNBROKEN 5m Lengths
    4. 1-arm Kettlebell Alternating Step Ups - (32/24kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up
    2. 1-Arm Dumbbell Overhead Lunges 5m lengths, (1x32/20kg)
    3. Handstand Walk, UNBROKEN 5m Lengths
    4. 1-arm Kettlebell Alternating Step Ups - (32/24kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
  • A. Black Jack:
    7 rounds For Total Reps - 3min ON/1min OFF:
    - 10m Bear Crawl
    - 20 Ab-Mat Sit Ups
    - 10m Walking Lunges
    - 20 Single Skips/Double Unders
    - 10 Goblet Squats

See All Previous Workouts
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