WOD & News

Lift heavy AND do loads of reps? Our kinda EMOM for sure! A smart way of approaching this WOD is trying to hit a sustainable rep range for your gymnastics and Wall Balls - try to hit the same number from the first set to the last.
  • A - OHS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 3 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    OR 5-10 Box Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your heaviest 5 OHS here].
  • A - REPS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 3 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    OR 5-10 Box Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your total reps of HSPU & Wall Balls here].
  • After Party. Hand Stand Walk:
    For Quality: 30m Hand Stand Walk OR Shoulder Taps (per side).
Lift heavy AND do loads of reps? Our kinda EMOM for sure! A smart way of approaching this WOD is trying to hit a sustainable rep range for your gymnastics and Wall Balls - try to hit the same number from the first set to the last.
  • A - OHS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 5 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your heaviest 5 OHS here].
  • A - REPS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 5 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your total reps of HSPU & Wall Balls here].
  • After Party. Hand Stand Walk:
    For Quality: 30m Hand Stand Walk OR 30 Shoulder Taps (per side).
You know the deal, Barbell 1-3 in the CCF Barbell Club at 17.30 first, WOD after.
  • Barbell 1. Warm Up Clean Complex:
    E30s x10 @ 30-50% of 1RM Clean:
    - 1 High Hang Muscle Clean
    - 1 Tall Clean
    - 1High Hang Clean
  • Barbell 2. Clean Complex:
    E90s x6 - Build to Heavy:
    - 1 High Hang Clean
    - 2 Front Squats
    *Start at 60% of 1RM Clean and build to heavy but doable with good form.
  • Barbell 3. Snatch Pull Complex:
    E90s x 4 @ 75-85% of 1RM Snatch:
    - 1 Snatch Lift Off
    - 1 Snatch Pull
    - 1 Hang Snatch High/Chinese Pull
  • A - OHS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 5 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your heaviest 5 OHS here].
  • A - REPS. CCF EMOM of the Week:
    EMOM20 (5 Rounds) - alternating each minute:
    1. 5 Over Head Squats, bar starts on floor (Build to today's heaviest)
    2. 5 Strict Hand Stand Push Ups + Max Unbroken Kipping Hand Stand Push Ups
    3. Max Wall Balls, (20/14lbs)
    4. REST
    [Note your total HSPU + Wall Ball reps here].
  • After Party. Hand Stand Walk:
    For Quality: 30m Hand Stand Walk, focus on speed and quick turn arounds.
Not a fan of the barbell or being upside down? Today's CCF Cardio45 chipper is perfect for you!
  • CCF Cardio45. Cheops Cardio Chipper:
    For Time:
    - 25 Slam Balls
    - 500m Ski Erg
    - 75 Single or Double Unders
    - 1000m Row
    - 125 Air Squats
    - 1000m Row
    - 75 Single or Double Unders
    - 500m Ski Erg
    - 25 Slam Balls
    [CAP: 25min]

See All Previous Workouts
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