WODS

Keen for Fitness today? The options are plenty! - CCF Barbell Club - CCF Cardio45 (only in Gardens) - CCF Team WOD * - Open Gym Check out the schedule for your CCF Box and book it all to get the weekend off to a great start. PS. When a WOD has "simple" in the name, like the Team WOD's below, you know you are in trouble...
  • A. Team Simple Sprints 1:
    On 0:00-05:00:
    - 100 Calorie Ski Erg - Partner Holding Bear Hug Hold (50/30kg)

    [5min cap]
  • B. Team Simple Sprints 2:
    On minute 10:00 -20:00:
    - 100 Partner Bar Facing Burpees (2 people working at the time)

    [10min cap]
  • C. Team Simple Sprints 3:
    On 25-35:00:
    - 100 Calorie Assault Bike - 2 Partners must hold top of Deadlift Hold (20kg Barbell, 3x20kg on MALE Side, 2x20 on FEMALE side)

    [10min cap]
Keen for Fitness today? The options are plenty! - CCF Barbell Club* - CCF Cardio45 (only in Gardens) - CCF Team WOD - Open Gym Check out the schedule for your CCF Box and book it all to get the weekend off to a great start.
  • A. Battle of Beasts Complex:
    15min, build to heavy in 5 lifts: Battle of Beasts Complex
    - 4 Deadlifts
    - 3 Hang Power Cleans
    - 2 Front Squats
    - 1 Shoulder To Overhead
  • B. High Pulls/Chinese Pulls:
    E90s x 6 @ 80-85%:
    - 2 FLAT FOOTED High Pulls/Chinese Pulls
  • C. Clean Pulls:
    10x1 @ 110%:
    - Clean Pulls
  • A. Battle of Beasts Complex:
    15min, build to heavy in 5 lifts: Battle of Beasts Complex
    - 4 Deadlifts
    - 3 Hang Power Cleans
    - 2 Front Squats
    - 1 Shoulder to Overhead
  • B. Snatch High Pulls:
    E90s x 6:
    - FLAT FOOTED High Pulls/Chinese Pulls, 2 @ 80-85%
  • C. Clean Pulls:
    10x1 @ 110%:
    - Clean Pulls,
  • D. Team Sprints:
    On 0:00-05:00:
    - 100 Calorie Ski Erg - Partner Holding Bear Hug Hold (50/30kg)
    [5min cap]
  • E. Team Sprints:
    On minute 10:00 -20:00:
    - 100 Partner Bar Facing Burpees (2 people working at the time)
    [10min cap]
  • F. Team Sprints:
    On 25-35:00:
    - 100 Calorie Assault Bike - 2 Partners must hold top of Deadlift Hold (20kg Barbell, 3x20kg on MALE Side, 2x20 on FEMALE side)
    [10min cap]
So today's "Hero-WOD" contains 150 Wall Balls, just like Karen! And then.. also 150 Kettle Bell Swings... and... 150 Box Jumps. Talk about building fitness, endurance & stamina - make sure to chose loads that you can do big sets with or that time cap will be tough to beat. PS. If you like to get some extra barbell work in before this, join our CCF Bonfire classes in all 3 Boxes in the afternoon!
  • A. Hero WOD MORRISON - Fitness Version:
    50-40-30-20-10 reps of:
    - Wall Balls(20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (16/12kg)

    [Cap: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)
So today's "Hero-WOD" contains 150 Wall Balls, just like Karen! And then.. also 150 Kettle Bell Swings... and... 150 Box Jumps. Talk about building fitness, endurance & stamina - make sure to chose loads that you can do big sets with or that time cap will be tough to beat. PS. If you like to get some extra barbell work in before this, join our CCF Bonfire classes in all 3 Boxes in the afternoon!
  • A. Hero WOD MORRISON:
    50-40-30-20-10 reps of :
    - Wall Balls, (20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (24/16kg)
    [CAP: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)
As usual: "Bonfire" pieces will be coached in our Bonfire classes across the 3 CCF Boxes.
  • Bonfire 1: Snatch Balance:
    E90s x 7 - build to Heavy Single:
    - Snatch Balance
    *continue into Bonfire 2
  • Bonfire 2: Over Head Squat:
    E90s x5, continue building to Heavy Single:
    - Over Head Squat
  • A. Hero WOD MORRISON:
    50-40-30-20-10 reps of :
    - Wall Balls, (20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (24/16kg)

    [CAP: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)
A. Hand Stand Push Ups (No measure)
SKILL THURSDAY:
- Hand Stand Push-Ups
B. Mary (rnds.reps)
20 Minutes AMRAP
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
C. Cindy (rnds.reps)
20 Minuets AMRAP

5 pull ups,
10 push ups,
15 squats
After Party: August focus, Day 22 (No measure)
30 L-Sit "Side to Side" (lift legs over parallel and back = 1 rep)
A. Hand Stand Push Ups (No measure)
SKILL THURSDAY:
- Hand Stand Push-Ups
B. Mary (rnds.reps)
20 Minutes AMRAP
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
C. Cindy (rnds.reps)
20 Minuets AMRAP

5 pull ups,
10 push ups,
15 squats
After Party: August focus, Day 22 (No measure)
30 L-Sit "Side to Side" (lift legs over parallel and back = 1 rep)
A. Hand Stand Push Ups (No measure)
SKILL THURSDAY:
- Hand Stand Push-Ups
B. Mary (rnds.reps)
20 Minutes AMRAP
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
C. Cindy (rnds.reps)
20 Minuets AMRAP

5 pull ups,
10 push ups,
15 squats
After Party: August focus, Day 22 (No measure)
30 L-Sit "Side to Side" (lift legs over parallel and back = 1 rep)
Picking stuff up from the ground repeatedly is always a good recipe to become a more functional human being, add some Double Unders to the mix and we have a pretty perfect offering of proper CrossFit Conditioning on the menu!
  • A1. Speed Wobble 1 - Fitness Version:
    Min 0-5, AMRAP:
    5-10-15...
    - Hang Power Clean (52/34kg)
    - 25 Double Unders after each set

    *5min Rest to B
  • A2. Speed Wobble 2 - Fitness Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (84/56kg)
    - 25 Double Unders after each set
  • After Party: August Focus: Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up
Picking stuff up from the ground repeatedly is always a good recipe to become a more functional human being, add some Double Unders to the mix and we have a pretty perfect offering of proper CrossFit Conditioning on the menu!
  • A1. Speed Wobble 1 - Performance Version:
    Min 0-5, AMRAP: 5-10-15...
    - Power Clean (70/48kg)
    - 25 Double Unders after each set

    *5min REST to B
  • A2. Speed Wobble 2 - Performance Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (102/61kg)
    - 25 Double Unders after each set
  • After Party: August Focus, Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up
Wanna do some more cleans? 17.30 Barbell Club at CCF HQ is the place to be!
  • Barbell 1: Clean Warm Up:
    EMOM10:
    - 1 Muscle Clean
    - 1 Hang Muscle Clean
    - 1 High Hang Power Clean @ 40-50% of 1RM Clean
  • Barbell 2: Power Clean Waves:
    E90s x10, Power Cleans % of 1RM Power Clean:
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    *if you miss any of the lifts above rather stay with 85-90% for speed and technique work until next Heavy Single Time.
  • Barbell 3: Jerk Dip Squats:
    5 sets @ 90-110% of Jerk:
    - 1 Pause Jerk Dip Squat
    - 2 Jerk Dip Squats (no pause in bottom)
  • A1. Speed Wobble 1 - Performance Version:
    Min 0-5, AMRAP: 5-10-15...
    - Power Clean (70/48kg)
    - 25 Double Unders after each set

    *5min REST to B
  • A2. Speed Wobble 2 - Performance Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (102/61kg)
    - 25 Double Unders after each set
  • After Party: August Focus, Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up

 

  • A. Back Squat:
    E3MOM: 10-10-20RM Back Squat
  • B. CCF EMOM of the Week #3: 12min EMOM (4 Rounds):
    12min EMOM (4 Rounds):
    1. 45s Assault Bike Calories
    2. 45s Bar Facing Burpees
    3. L-Sit (accumulate seconds)
  • After Party: August Focus, Day 20:
    30m Hand Stand Walk OR 30 Shoulder Taps per shoulder
  • A. Back Squat:
    E3MOM:
    -10-10-20RM Back Squat
  • B. EMOM of the WEEK, 12min EMOM (4 Rounds):
    12min EMOM (4 Rounds):
    1. 45s Assault Bike Calories
    2. 45s Bar Facing Burpees
    3. 45s L-Sit (Accumulate seconds)
  • After Party: August Focus Day 20:
    30m Hand Stand Walk OR 30 Shoulder Taps per shoulder
  • A. Back Squat:
    E3MOM:
    -10-10-20RM Back Squat
  • B. EMOM of the WEEK, 12min EMOM (4 Rounds):
    12min EMOM (4 Rounds):
    1. 45s Assault Bike Calories
    2. 45s Bar Facing Burpees
    3. 45s L-Sit (Accumulate seconds)
  • After Party: August Focus Day 20:
    30m Hand Stand Walk OR 30 Shoulder Taps per shoulder

Monday is here, the first day of a new week: come get some with this classic couplet that will build your fitness and gymnastic endurance in one! PS. If you are looking for those "advanced" gymnastic skills we'll also play around with some cool Bar Muscle Up movements before the WOD to keep on building your skill base.

  • A. Bar Muscle Ups:
    Bar Muscle Up Technique work
  • B. Bend and Snap:
    For Time, 30-20-10 reps of:
    Dumbbell Snatches (22.5/15kg)
    - Toes To Bar
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips,
    *Advanced Athletes to do them on top of high rings

Monday is here, the first day of a new week: come get some with this classic couplet that will build your fitness and gymnastic endurance in one - the Open is less than 2 months away!

  • A. Bar Muscle Up:
    Bar Muscle Up Technique work
    *advanced athletes can hit a few set of 3-5 reps for speed
  • B. Bend and Snap 2.0:
    For Time:
    - 30 Dumbell Snatches (32/20kg)
    - 30 Toes To Bar
    - 20 Dumbell Snatches (32/20kg)
    - 20 Chest To Bar
    - 10 Dumbell Snatches (32/20kg)
    - 10 Bar Muscle Ups
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips
    *Advanced Athletes to do them on top of high rings

You know the drill: Barbell sets happens in the CCF Barbell Club with Coach Alan at 17.30-18.30 in Gardens.

  • Barbell 1: Snatch Waves:
    E90s x10, Power Snatch % of 1RM Power Snatch:
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    - [email protected]
    *last 3 singles you decide weight - if you miss any of the lifts below 90% rather stay with 85-90% for speed and technique work until next Heavy Single Time.
  • Barbell 2: Power Snatch:
    E30s x20:
    - 1 Power Snatch @ 80-85% of "A" with 3s in receive
  • Barbell 3: Snatch Pulls:
    Snatch Pulls, 5x 1:
    - Segment Pull*
    - 1 Snatch Pull
    (*2s pause just off the floor, AT knee, at power position, finish aggressively)
  • A. Bar Muscle Up:
    Bar Muscle Up Technique work
    *advanced athletes can hit a few set of 3-5 reps for speed
  • B. Bend and Snap 2.0:
    For Time:
    - 30 Dumbell Snatches (32/20kg)
    - 30 Toes To Bar
    - 20 Dumbell Snatches (32/20kg)
    - 20 Chest To Bar
    - 10 Dumbell Snatches (32/20kg)
    - 10 Bar Muscle Ups
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips
    *Advanced Athletes to do them on top of high rings
  • Thunder thighs:
    In teams of 3-4:
    - 100 Calorie Assault Bike (1 partner hanging on the bar)
    - 75 Front Squats (70/48kg*)
    - 50 Burpees Over BOTH Bars**
    - 75 Back Squats (same as for Front Squats)
    - 100 Calorie Assault Bike (1 partner hanging on the bar)
    [CAP 25min]

    *team has at least 2 barbells and both must be held over the ground for entire 75 squats OR 10 Team Burpees Penalty
    **put bars bumper to bumper and athlete must clear both bars for a rep.
  • A. Clean Warm Up:
    EMOM10 - Warm Up:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Tall Clean @ 30-50% of 1RM Clean
    (Build from 30% over the 10 sets)
  • B. High Hang Squat Clean and Front Squats:
    E90s x7: Build to today's max:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • C. Back Squats:
    E90s x10:
    - 2 Reps @ 70-85%
  • A. Clean Warm Up:
    EMOM10 - Warm Up:
    - 1 Slowmo Clean Deadlift
    - 1 Muscle Clean
    - 1 Tall Clean @ 30-50% of 1RM Clean
    (Build from 30% over the 10 sets)
  • B. High Hang Squat Clean and Front Squats:
    E90s x7: Build to today's max:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • C. Back Squats:
    E90s x10:
    - 2 Reps @ 70-85%
  • C. Thunder Thighs:
    In teams of 3-4:
    - 100 Calorie Assault Bike (1 partner hanging on bar)
    - 75 Front Squats (70/48kg*)
    - 50 Burpees Over BOTH Bars**
    - 75 Back Squats (same as for Front Squats)
    - 100 Calorie Assault Bike (1 partner hanging on bar)
    [CAP 25min]

    *team has at least 2 barbells and both must be held over the ground for entire 75 squats OR 10 Team Burpees Penalty
    **put bars bumper to bumper and athlete must clear both bars for a rep.
Ah the good old classic DT! Today we are encouraging you to go "heavy", as long as your form is good, so come in and challenge yourself for a Firebreather's Friday you'll remember for a while! PS. The Battle of the Beast athletes are recommended to come in for our Bonfires in any of the 3 CCF Boxes as we'll run through the Barbell Complex coming up in that competition there.
  • A. DT:
    5 Rounds For Time:
    12 Deadlifts (70/48 kg)
    9 Hang Power Cleans (70/48 kg)
    6 Push Jerks (70/48 kg)
  • After Party: August Focus, Day 16:
    One Giant Set:
    - 30 Hollow Rocks
    - 30 Jack Knives
    - 30 V-Ups
    - 30 Sit Ups
    - 30s Hollow Hold
    *try to do each portion unbroken!
Ah the good old classic DT! And today we get to do the HEAVY one. :) PS. The Battle of the Beast athletes are recommended to come in for our Bonfires in any of the 3 CCF Boxes as we'll run through the Barbell Complex coming up in that competition there.
  • A. "Heavy D.T":
    5 rounds for time:
    - 12 Deadlift
    - 9 Hang Power Clean
    - 6 Push Jerks (93/56kg)
    [CAP: 14min]
  • After Party: August Focus, Day 16:
    One Giant Set:
    - 30 Hollow Rocks
    - 30 Jack Knives
    - 30 V-Ups
    - 30 Sit-Ups
    - 30s Hollow Hold
    *Try to do each portion unbroken!
  • Barbell 1: Battle of the Beasts Complex:
    15min to build to heavy:
    - 4 Deadlifts
    - 3 Hang Power Cleans
    - 2 Front Squats
    - 1 Power Jerk
  • A. "Heavy D.T":
    5 rounds for time:
    - 12 Deadlift
    - 9 Hang Power Clean
    - 6 Push Jerks (93/56kg)
    [CAP: 14min]
  • After Party: August Focus, Day 16:
    One Giant Set:
    - 30 Hollow Rocks
    - 30 Jack Knives
    - 30 V-Ups
    - 30 Sit-Ups
    - 30s Hollow Hold
    *Try to do each portion unbroken!
  • A. .COM (28th of June 2019):
    10min AMRAP:
    - 400-m run (30x10m Shuttle)
    - Max set of strict pull-ups,
    - Max set of strict ring dips OR Push-Ups

    *Each Run counts as 40p, Gymnastic Reps = 1, Total reps is the score
  • B. Pistols:
    Skill Thursday:
    Pistols - perfect form and add weight over head if possible
  • After Party: August Focus, Day 15:
    30 Pistols with 2s pause in bottom
  • A. .COM (28th of June 2019):
    10min AMRAP:
    - 400-m run (30x10m Shuttle)
    - Max set of strict pull-ups
    - Max set of strict ring dips
    *Each Run counts as 40p, Gymnastic Reps = 1, Total reps is score
  • B. Pistols:
    Skill Thursday:
    - Pistols
    *perfect form and add weight over head if possible
  • After Party: August Focus, Day 15:
    For Quality:
    - 30 Pistols with 2s pause in bottom
Want stronger legs? Stronger glutes? A better ability to handle front loaded barbell movements? And maybe even most of it all: a stronger mindset? Then today's 20RM Lunges is definitely for you.
  • A. Front Rack Lunges:
    E3MOM x3:
    10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Fitness version:
    For Time:
    - 30 Dumbbell Step Ups, (1x 22.5/15kg Dumbbell)
    - 75 Double Unders
    - 30 Box Jumps
    - 75 Double Unders
    - 30 Burpee Box Jumps (60/50cm)

    [Cap: 12min]
Want stronger legs? Stronger glutes? A better ability to handle front loaded barbell movements? And maybe even most of it all: a stronger mindset? Then today's 20RM Lunges is definitely for you.
  • A. Front Rack Lunges:
    E3MOM x3:
    10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Performance Version:
    For Time:
    - 30 Dumbbell Step Ups, (1x 32/20kg Dumbbell)
    - 150 Double Unders
    - 30 Box Jumps
    - 150 Double Unders
    - 30 Burpee Box Jumps (60/50cm)

    [Cap: 12min]
Barbell 1-3 is as always coached in the CCF Barbell club 17.30-18.30 with Coach Alan at CCF HQ (Gardens).
  • Barbell 1: CCF Official Snatch Warm Up:
    2 sets for load:
    - CCF Official Snatch Warm Up
  • Barbell 2: Snatch Balance and Over Head Squat:
    E90s x 7 - build to Heavy:
    - 1 Snatch Balance
    - 1 Pause Overhead Squat (3s in bottom)
  • Barbell 3: High Hang Snatch:
    EMOM10:
    - 1 High Hang Snatch @ 70-80% of "B"
  • A. Front Rack Lunges:
    E3MOM x3:
    - 10-10-20RM Front Rack Lunges
  • B. Catch me if you can - Performance Version:
    For Time:
    - 30 Dumbbell Step Ups (1x 32/20kg DB)
    -150 Double Unders
    - 30 Box Jumps
    - 150 Double Unders
    - 30 Burpee Box Jumps (60/50cm)
    [CAP: 12min]
  • After Party: August Focus, Day 9:
    For Quality:
    - 30m Handstand Walk
    *put out some small obstacles if you can