WOD & News

Book Free Intro Session CCF Travelling CrossFitter
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 Dumbell Front Rack Step Ups (1x22.5/15kg)
    - 15 Burpee Box Jump Overs (all on 60/50cm box)
    [CAP: 6min]
  • After Party. January focus, day 22 of 31 January 2020:
    10min of:
    - Lower body mobility of Coaches choice
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
You know the drill by now: 17.30 Barbell Club where Barbell 1-3 is coached and A + B coached in any of our classes, come get some!
  • Barbell 1. Flat-Footed Hang Clean High Pull:
    Beat Last week:
    - 4RM Flat-Footed* Hang Clean High Pull
    (if the heel leaves the floor = no rep)
  • Barbell 2. Hang Squat Clean:
    Beat Last week:
    - 3RM Hang Squat Clean
  • Barbell 3. Jerk Dip Squats:
    5 Sets:
    - 2 Pause Jerk Dip Squats (no drive)
    - 1 Jerk Drive @ 100-110% of 1RM Jerk
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
It doesn't get more "CCF Cardio-fied" than this! Basically a standard CrossFit benchmark but simplified to no barbell and step ups instead of box jumps - brilliant way to build more fitness & capacity!
  • A. Cardio Christine:
    24min AMRAP:
    - 500m Row
    - 12 Russian Kettlebell Swings
    - 21 Box Step Ups
  • Finisher, V-Ups:
    50 V-Ups for Quality

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