WODS

  • A. "Pacific Rim":
    In teams of 4-5, 2 Rounds of 4min on - 1min off per station:
    1. Worm Squats (10/10)
    2. Wall Balls (20/14lbs)
    3. Calorie Assault Bike
    *WALL BALLS & BIKE CAN ONLY BE DONE WHILE ONE PERSON HANGS ON BAR
  • Barbell One: Warm Up Complex:
    5 Rounds at moderate load:
    - 1 Tall Snatch
    - 1 Drop Snatch
    - 1 Sotts Press
  • Barbell Two: 3RM Front Squat:
    Max load for 3 reps
  • Barbell Three: Jerk Dip Squats:
    Jerk Dip Squats, 7x3 @ 90-110% depending on technique - focus on uprght torso
  • Barbell One: Warm Up Complex:
    5 Rounds at moderate load:
    - 1 Tall Snatch
    - 1 Drop Snatch
    - 1 Sotts Press
  • Barbell Two: 3RM Front Squat:
    Max load for 3 reps
  • Barbell Three: Jerk Dip Squats:
    Jerk Dip Squats, 7x3 @ 90-110% depending on technique - focus on uprght torso
  • A. "Pacific Rim":
    In teams of 4-5, 2 Rounds of 4min on - 1min off per station:
    1. Worm Squats (10/10)
    2. Wall Balls (20/14lbs)
    3. Calorie Assault Bike
    *WALL BALLS & BIKE CAN ONLY BE DONE WHILE ONE PERSON HANGS ON BAR
Want a good end to the work week? Grab a partner and smash this Hero WOD! "343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
  • A. HERO-WOD Friday - PARTNER WOD - "343",:
    For Time:
    - 100 Deadlifts (61/43kg)
    - 100 Power Clean (43/29kg)
    - 100 Shoulder to Over Head (29/20kg)
    - 43 Partner Burpees
    *BARBELL REPS Shared Anyhow

    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps - Day 19:
    30 Strict Ring False Grip Pull-Ups / Ring Rows with a 2s pause with chest against rings
Want a good end to the work week? Grab a partner and smash this Hero WOD! "343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
  • A. HERO-WOD Friday - PARTNER WOD - Heavy "343",:
    For Time:
    - 100 Deadlifts (84/56g)
    - 100 Power Clean (61/43kg)
    - 100 Shoulder to Over Head (43/29kg)
    - 43 Partner Burpees
    *BARBELL REPS shared anyhow
    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps - Day 19:
    30 Strict Ring False Grip Pull-Ups / Ring Rows with a 2s pause with chest against rings
  • Barbell One: Snatch:
    Snatch:
    - 1.1. 10s between reps - 90s between sets
  • B. HERO-WOD Friday - PARTNER WOD - Heavy "343":
    For Time:
    - 100 Deadlifts (84/56g)
    - 100 Power Clean (61/43kg)
    - 100 Shoulder to Over Head (43/29kg)
    - 43 Partner Burpees
    *BARBELL REPS shared anyhow
    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps - Day 19:
    30 Strict Ring False Grip Pull-Ups / Ring Rows with a 2s pause with chest against rings
Happy b-day Tata Madiba, today we pay tribute in our small way by doing a CrossFit.com WOD with a symbolic 67 burpees mixed in during the workout.
  • A. Rowing:
    Skill Thursday:
    - Rowing
  • B. Madiba vs .COM (2nd of July 2019):
    3 Rounds For Time:
    - 750m Row
    - L-Sit for the same time each row takes (accumulate)
    *Madiba Add-on: During the entire WOD accumulate 67 Burpees.
    [CAP: 30min]
  • After Party. 30 Days of 30 Strict Gymnastic Reps - Day 18:
    For Quality:
    - 30 Gymnastic "Strict Kip Swings" with 2s in Hollow & 2s in Superman
Happy b-day Tata Madiba, today we pay tribute in our small way by doing a CrossFit.com WOD with a symbolic 67 burpees mixed in during the workout.
  • A. Rowing:
    Skills Thursday:
    - Rowing
  • B. Madiba vs .COM (2nd of July 2019):
    3 Rounds For Time:
    - 750m Row
    - L-Sit for the same time each row takes (accumulate)
    *Madiba Add-on: During the entire WOD accumulate 67 Burpees.
    [CAP: 30min]
  • After Party: 30 Gymnastic Strength Reps - Day 18:
    30 Controlled Kip Swings, 2s in Hollow 2s in Superman without swinging
Today we have a programmed Active Recovery for you, move with the intent of controlling breathing without building fatigue.
  • Active Recovery. Around the World LIGHT Aerobic Conditioning:
    @ 70-75% effort - 6 Rounds (42min), 1min per station at constant movement pace:
    1. Assault Bike
    2. AB-mat sit ups
    3. Walking Lunges
    4. No Push Up Burpees
    5. Skipping (no doubles or triples)
    6. Free Standing Shoulder Taps
    7. REST
  • A. .COM (19th of June 2019):
    3RFT:
    - 3 Legless UP & DOWN
    - 15 Thrusters (52/34kg)
    [15min CAP]
  • After Party: 30 Gymnastic Strength Reps - Day 17:
    - 30 Alternating Weighted Pistols w a 2s pause in the bottom.
  • A. .COM (19th of June 2019):
    3RFT:
    - 3 Legless UP & DOWN
    - 15 Thrusters (70/48kg)
    [15min CAP]
  • After Party: 30 Gymnastic Strength Reps - Day 17:
    - 30 Alternating Weighted Pistols w a 2s pause in the bottom.
  • Barbell One: Clean and Jerk Warm Up:
    WU - E30s x 10 @ 40-50% of 1RM C&J:
    - 1 Muscle Clean
    - 1 Strict Press
    - 1 Splt Jerk with 3s in receive
  • Barbell Two: Split Jerk:
    E2MOMx5 to heavy From Rack:
    - 2 Split Jerk
  • Barbell Three: Clean Pulls:
    10x1 @ 110-120%:
    - Clean Pulls from Riser
  • A. .COM (19th of June 2019):
    3RFT:
    - 3 Legless UP & DOWN
    - 15 Thrusters (70/48kg)
    [15min CAP]
  • After Party: 30 Gymnastic Strength Reps - Day 17:
    - 30 Alternating Weighted Pistols w a 2s pause in the bottom.
If yesterday was all about interval work, today is more like a steady grind. Find a high but sustainable pace and try to keep it from start to finish!
  • A. "The Thirties":
    - 150 Double Unders
    - 30 Russian Swings (32/24kg)
    - 30 Burpee Box Jumps - STEP DOWN (60/50cm)
    - 30 Dumbbell Deads (22.5/15kg)
    - 30m KB Front Rack Lunges, (2x16/12kg)
    - 150 Double Unders
    [CAP: 21min]
  • After Party: 30 Gymnastic Strength Reps - Day 16:
    - 30 Strict Ring Dips @ 2221-tempo
    *(2s down, 2s pause in bottom, 1s up, 2s pause at top)
If yesterday was all about interval work, today is more like a steady grind. Find a high but sustainable pace and try to keep it from start to finish!
  • A. "The Thirties" - Performance version:
    - 300 Double Unders
    - 30 Russian Swings (40/28kg)
    - 30 Burpee Box Jumps - STEP DOWN (77/60cm)
    - 30 Dumbell Deads (32/20kg)
    - 30m KB Front Rack Lunges, (2x24/16kg)
    - 300 Double Unders
    [CAP: 21min]
  • After Party: 30 Gymnastic Strength Reps - Day 16:
    - 30 Strict Ring Dips @ 2221-tempo
    *(2s down, 2s pause in bottom, 1s up, 2s pause at top)
  • A. "The Thirties" - Performance version:
    - 300 Double Unders
    - 30 Russian Swings (40/28kg)
    - 30 Burpee Box Jumps - STEP DOWN (77/60cm)
    - 30 Dumbell Deads (32/20kg)
    - 30m KB Front Rack Lunges, (2x24/16kg)
    - 300 Double Unders
    [CAP: 21min]
  • After Party: 30 Gymnastic Strength Reps - Day 16:
    - 30 Strict Ring Dips @ 2221-tempo
    *(2s down, 2s pause in bottom, 1s up, 2s pause at top)
Intervals is one of the best ways there is to improve your fitness as the built in rest simply allows you to go faster when you are working, hence why we couldn't think of a better start to the week than today's WOD! Go hard in the beginning, harder in the middle, and the hardest in the end..
  • A. Strict Handstand Push Up:
    1 Max Effort of:
    - Strict Handstand Push Up
  • B. Bare Necessity:
    5 Rounds for Total Meters, 4min AMRAP/1min REST:
    - 300/200m Row
    - 20/15 Cal Assault Bike
    - MAX Hand Stand Walk/Bear Crawl (8m turn arounds)
  • After Party: 30 Gymnastic Strength Reps, Day 15:
    For Quality:
    - 30 Strict CTB Pull Ups for Quality - use a band that allows +5 reps if needed
Intervals is one of the best ways there is to improve your fitness as the built in rest simply allows you to go faster when you are working, hence why we couldn't think of a better start to the week than today's WOD! Go hard in the beginning, harder in the middle, and the hardest in the end..
  • A. Strict Handstand Push Up:
    1 Max Effort:
    - Strict Handstand Push Up
  • B. Bare Necessities:
    5 Rounds for Total Meters, 4min AMRAP/1min REST:
    - 300/200m Row
    - 20/15 Cal Assault Bike
    - MAX Hand Stand Walk (8m turn arounds)
  • After Party: 30 Gymnastic Strength Reps - Day 15:
    for Quality:
    - 30 Strict CTB Pull-Ups - use a band that allows +5 reps if needed
  • Barbell 1. Snatch Warm Up Complex:
    E30s x 10 @ 40-50% of 1RM:
    - 1 Snatch Pull
    - 1 Tall Snatch
    - 1 Snatch Drop
  • Barbell 2. Snatch Complex:
    E90s x10: Build to Heavy:
    - 1 High Hang Snatch
    - 1 Snatch Balance
    - 1 Overhead Squat
  • Barbell 3. Back Squat:
    E2MOM building:
    - 8-8-8RM Back Squat
  • A. Strict Handstand Push Up:
    1 Max Effort:
    - Strict Handstand Push Up
  • B. Bare Necessities:
    5 Rounds for Total Meters, 4min AMRAP/1min REST:
    - 300/200m Row
    - 20/15 Cal Assault Bike
    - MAX Hand Stand Walk (8m turn arounds)
  • After Party: 30 Gymnastic Strength Reps - Day 15:
    for Quality:
    - 30 Strict CTB Pull-Ups - use a band that allows +5 reps if needed
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  • A. HERO-WOD Friday - PARTNER WOD - Heavy "343",:
    For Time:
    - 100 Deadlifts (84/56g)
    - 100 Power Clean (61/43kg)
    - 100 Shoulder to Over Head (43/29kg)
    - 43 Partner Burpees
    *BARBELL REPS shared anyhow
    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps - Day 19:
    30 Strict Ring False Grip Pull-Ups / Ring Rows with a 2s pause with chest against rings
NB: Gardens closed due to Klokov Seminar but CCFN & CCFCC both run Super Saturday Schedule in full: - Barbell Club (program in CCF Performance) - CCF Class (Team WOD below) - CCF Skill Saturday with Pistols Focus.
  • A. From CrossFit Games 2014, "Ascending Chipper" (Modified):
    In teams of 3-4, For Time:
    - 50 Deadlifts (125/84)
    - 60 CTB Pull Ups
    - 70 Power Cleans (84/56kg)
    - 80 Pull Ups
    - 90 Power Snatches (61/43kg)
    - 100 Toes To Bar
NB: Gardens closed due to Klokov Seminar but CCFN & CCFCC both run Super Saturday Schedule in full: - Barbell Club (program below) - CCF Class (Team WOD under CCF Fitness) - CCF Skill Saturday with Pistols Focus.
  • A. Clean Warm up:
    EMOM 30s x10, @30-40% of 1RM:
    - 1 Clean Lift Off (2s pause at knee)
    - 1 Muscle Clean
    - 1 Tall Clean
  • B. Clean and Front Squats:
    8 sets:
    - 1 Clean
    - 2 Front Squats @ 85-90% of 1RM Clean
    *rest 60s between set (goal is heavier than 29th of June)
  • C. Clean Deadlifts:
    6x2:
    - Pause Clean Deadlifts with 2s AT the knee and at Power Position @ 100-110% of 1RM
  • A. Clean Warm up:
    EMOM 30s x10, @30-40% of 1RM:
    - 1 Clean Lift Off (2s pause at knee)
    - 1 Muscle Clean
    - 1 Tall Clean
  • B. Clean and Front Squats:
    8 sets:
    - 1 Clean
    - 2 Front Squats @ 85-90% of 1RM Clean
    *rest 60s between set (goal is heavier than 29th of June)
  • C. Clean Deadlifts:
    6x2:
    - Pause Clean Deadlifts with 2s AT the knee and at Power Position @ 100-110% of 1RM
  • D. From CrossFit Games 2014, "Ascending Chipper":
    In teams of 3-4, For Time:
    - 50 Deadlifts (125/84)
    - 60 CTB Pull Ups
    - 70 Power Cleans (84/56kg)
    - 80 Pull Ups
    - 90 Power Snatches (61/43kg)
    - 100 Toes To Bar
LAST TESTED 29th of June 2018
  • A. From the Vault, Hero Friday MASH UP - Karen Meets Reverse JT:
    3 Rounds For Time:
    - 50 Wall Balls (20/14lbs)
    - 9 Strict Handstand Push Ups
    - 15 Ring Dips
    - 21 Push Ups

    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps, Day 19:
    30 Hip & Back Extensions in GHD (this is a VERY hard movement when done right, slow and controlled is the goal).

LAST TESTED 29th of June 2018
  • A. From the Vault, Hero Friday MASH UP - Karen Meets Reverse JT - UPGRADED Performance version:
    3 Rounds For Time:
    - 50 Wall Balls (25/14lbs)
    - 9 Strict Deficit Handstand Push Ups (10/5cm)
    - 15 Ring Dips on high rings (do a muscle up to get up)
    - 21 Clapping Push Ups

    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps, Day 19:
    30 Hip & Back Extensions in GHD (this is a VERY hard movement when done right, slow and controlled is the goal).

The Snatch clusters will be part of our CCF Bonfire in all 3 boxes.
  • Bonfire. Snatch:
    Snatch - Build to Heavy:
    - 1.1.1.
    10s between reps - 90s between sets
  • A. From the Vault, Hero Friday MASH UP - Karen Meets Reverse JT - UPGRADED Performance version:
    3 Rounds For Time:
    - 50 Wall Balls (25/14lbs)
    - 9 Strict Deficit Handstand Push Ups (10/5cm)
    - 15 Ring Dips on high rings (do a muscle up to get up)
    - 21 Clapping Push Ups
    [CAP: 25min]
  • After Party: 30 Gymnastic Strength Reps, Day 12:
    30 Hip & Back Extensions in GHD (this is a VERY hard movement when done right, slow and controlled is the goal)
  • A. "20-30":
    Start a new round every 7 min x3:
    - 200/150m Ski Erg (60s cap)
    - 30s L-Sit
    - 20m KB Front Rack Walking Lunges (2x16/12kg)
    - 30x10m Shuttle Run
    - 20 Burpee Box Jumps (77/60cm)
    *6min cap per round
  • B. Rope Climb Technique Work:
    Skills Thursday: Rope Climb Technique Work
  • After Party: 30 Gymnastic Strength Reps - Day 11:
    - 30 Strict Ring Rows with a 2s pause with chest against rings
  • A. 20-30:
    Start a new round every 7 min x3:
    - 200/150m Ski Erg (60s cap)
    - 30s L-Sit
    - 20m DB Front Rack Walking Lunges (2x22.5/15kg)
    - 30x10m Shuttle Run
    - 20 Burpee Box Jumps (77/60cm)
    *6min cap per round
  • B. Rope Climb Technique Work:
    Skills Thursday: Rope Climb Technique Work
  • After Party: 30 Gymnastic Strength Reps - Day 11:
    - 30 Strict Ring Rows with a 2s pause with chest against rings
Active Recovery Thursdays are for restoring, avoid building more fatigue.
  • Active Recovery. Single Modality:
    Chose something you need to work on from the below and complete 45min at EASY pace:
    - Jog
    - Row
    - Swim
    - Bike Erg