WODS

Book Free Intro Session CCF Travelling CrossFitter
Today we are taking on the 3 week "Open Style-competition" presented by CrossFit HQ where the CrossFit community from all around the globe comes together to do workouts designed to be able to be done at home - with little to no equipment - with the big goal to show support for the affiliates out there. You can read more and sign up here: https://www.crossfit.com/sport/support-your-local-box-fundraiser PS. There is NO registration fee, donations are voluntarily and you can decide yourself which box that such a contribution would go to!
  • AFTER PARTY. April focus, day 4 of 30 - Mobility:
    - 3min Puppy Dog
    - 90/90s Single Leg Forward Fold,
    - 90/90s Double Pigeon (swop leg above after 90s)
  • Support Your Local Box. Week 1.:
    Unknown WOD until tomorrow - our guess is an AMRAP. :)
Today we are taking on the 3 week "Open Style-competition" presented by CrossFit HQ where the CrossFit community from all around the globe comes together to do workouts designed to be able to be done at home - with little to no equipment - with the big goal to show support for the affiliates out there. You can read more and sign up here: https://www.crossfit.com/sport/support-your-local-box-fundraiser PS. There is NO registration fee, donations are voluntarily and you can decide yourself which box that such a contribution would go to!
  • AFTER PARTY. April focus, day 4 of 30 - Mobility:
    - 3min Puppy Dog
    - 90/90s Single Leg Forward Fold
    - 90/90s Double Pigeon (swop leg above after 90s)
  • Support Your Local Box. Week 1:
    Unknown until tomorrow.
    Our guess is an AMRAP. :)
Today we are taking on the 3 week "Open Style-competition" presented by CrossFit HQ where the CrossFit community from all around the globe comes together to do workouts designed to be able to be done at home - with little to no equipment - with the big goal to show support for the affiliates out there. You can read more and sign up here: https://www.crossfit.com/sport/support-your-local-box-fundraiser PS. There is NO registration fee, donations are voluntarily and you can decide yourself which box that such a contribution would go to!
  • AFTER PARTY. April focus, day 4 of 30 - Mobility:
    - 3min Puppy Dog
    - 90/90s Single Leg Forward Fold
    - 90/90s Double Pigeon (swop leg above after 90s)
  • Support Your Local Box. Week 1:
    Unknown until tomorrow.
    Our guess is an AMRAP. :)
Today we are taking on the 3 week "Open Style-competition" presented by CrossFit HQ where the CrossFit community from all around the globe comes together to do workouts designed to be able to be done at home - with little to no equipment - with the big goal to show support for the affiliates out there. You can read more and sign up here: https://www.crossfit.com/sport/support-your-local-box-fundraiser PS. There is NO registration fee, donations are voluntarily and you can decide yourself which box that such a contribution would go to! NB: We only recommend the below ADD-ONS if they are not directly similar to the Support Your Local Box-WOD, if so we'll send out a modified suggestion in our Facebook & Instragram CCF Members groups.
  • ADD ON 1. Gymnastic Complex:
    *Recommended the First piece of day
    5 Rounds For Quality:
    - 2-3 Strict TTB
    - 2-3 Strict Pull Up
    - 2-3 CTB Pull-Ups
    - 2-3 Bar Muscle Ups

    *NO BAR OPTION MIDLINE COMPLEX:
    10 Rounds:
    - 5 Hollow Rocks
    - 5 V-Ups
    - 5/5 Jack Knives
    - 20s Hollow Hold
  • ADD ON 2. Shoulder to Over Head:
    *Recommended BEFORE WOD
    E2MOM x5:
    - 10-10-10-10-10RM Shoulder to Over Head

    *UNILATERAL: Either do 10/10 per side or if object is heavy go 5/5
  • CONDITIONING. KELLY:
    Fitness 5 RFT:
    - 60s High Knee Running OR 50 Double Unders OR 100 Single Skips?
    - 30 Box Jumps/Step Ups
    - 30 Wall Balls/Odd Object Thrusters
  • AFTER PARTY. April focus, day 3 of 30 - Mobility:
    - 30s Lizard into 30s Dragon into 30s Twisted Lizard (grab foot behind) per side
    - 3min Pigeon Per Side
    - 3min Seated Straddle
  • CONDITIONING. "KELLY" PERFORMANCE:
    5 RFT:
    - 40x5m Shuttle Run OR 100 Double Unders
    - 30 Box Jumps/Step Ups
    - 30 Wall Balls OR 15/15 Unilateral Thrusters
  • AFTER PARTY. April focus, day 4 of 30 - Mobility:
    - 30s Lizard into 30s Dragon into 30s Twisted Lizard (grab foot behind) per side
    - 3min Pigeon Per Side
    - 3min Seated Straddle
  • CONDITIONING. KELLY COMPETITION:
    5 RFT:
    - 20x10m Shuttle Run OR 100 Double Unders
    - 30 Box Jumps
    - 30 Wall Balls OR 30 Odd Object Thrusters
  • AFTER PARTY. April focus, day 4 of 30 - Mobility:
    - 30s Lizard into 30s Dragon into 30s Twisted Lizard (grab foot behind) per side
    - 3min Pigeon Per Side
    - 3min Seated Straddle
  • ADD ON 1. Snatch complex:
    Speed Work @ 60-70% of 1RM, EMOM10:
    - 1 Power Snatch
    - 1 Hang Power Snatch
    - 1 High Hang Squat Snatch
    *UNILATERAL: Same thing but 1 complex per side
  • ADD ON 2. Back Squats:
    E2MOMx7:
    - 2 Back Squats with 10s Pause
    *UNILATERAL: if using light object load it on ONE shoulder and do 2 reps per side = 4 per set
  • SKILL. Free Standing Hand Stand:
    10 min of practice:
    - Free Standing Hand Stand OR Wall Assisted Hand Stand
  • CONDITIONING. "MARGERITA":
    50 reps for time of:
    - Burpee
    - Push-up
    - Jumping-Jack
    - Sit-up
    - Handstand
    (CCF Addition hold handstand for 5s count)
  • AFTER PARTY. April focus, day 2 of 30 - Mobility:
    - 90/90s Iron Cross Per Side
    - 90/90s Saddle Eagle
    - 3min Saddle
  • SKILL. Free Standing Hand Stand:
    10 min of practice:
    - Free Standing Hand Stand OR Wall Assisted Hand Stand
  • CONDITIONING. "MARGERITA":
    50 reps for time of:
    - Burpee
    - Push-up
    - Jumping-Jack
    - Sit-up
    - Handstand (CCF Addition hold handstand for 5s count)
  • AFTER PARTY. April focus, day 2 of 30 - Mobility:
    - 90/90s Iron Cross Per Side
    - 90/90s Saddle Eagle
    - 3min Saddle
If you have done ALL the Competition Classes take an active RECOVERY DAY, otherwise do today's CCF Anywhere program at a quality pace.
  • SKILL. Free Standing Hand Stand:
    10 min of practice:
    - Free Standing Hand Stand OR Wall Assisted Hand Stand
  • CONDITIONING. MARGERITA:
    At quality pace:
    - Burpee
    - Push-up
    - Jumping-Jack
    - Sit-up
    - Handstand (CCF Addition hold handstand for 5s count)
  • AFTER PARTY. April focus, day 2 of 30 - Mobility:
    - 90/90s Iron Cross Per Side
    - 90/90s Saddle Eagle
    - 3min Saddle
CONDITIONING PIECE. CHOOSE ONE: CONDITIONING 1 OR CONDITIONING 2
  • SKILL. Forward & Backward Rolls:
    10min Practice:
    - Forward Rolls
    - Backward Rolls
  • CONDITIONING 1. AEROBIC BENCHMARKS:
    FOR TIME, CHOOSE ONE:
    - 5k Row OR 200/300 Calorie Assault Bike
  • CONDITIONING 2. AEROBIC BENCHMARKS:
    20min AMRAP:
    - 10 NO Push Up Burpees
    - 30 Double Unders OR 30 Jump & Double Clap
  • AFTER PARTY. April focus, mobility - day 1 of 30:
    3 Stretches per day, 45/45/45/45s:
    - Deep Couch Stretch
    - 3min Seated Straddle
    - 3min Puppy Dog
CHOOSE ONE: CONDITIONING 1 OR CONDITIONING 2
  • SKILL. Forward & Backward Rolls:
    10min Practice:
    - Forward Rolls
    - Backward Rolls
  • CONDITIONING 1. "AEROBIC BENCHMARKS":
    FOR TIME, CHOOSE ONE:
    - 5k Row
    OR
    - 200/300 Calorie Assault Bike
  • CONDITIONING 2. "AEROBIC BENCHMARKS":
    20min AMRAP:
    - 10 NO Push Up Burpees
    - 30 Double Unders OR Jump & Double Clap
  • AFTER PARTY. April focus, mobility - day 1 of 30:
    3 Stretches per day:
    - 45/45/45/45s Deep Couch Stretch
    - 3min Seated Straddle
    - 3min Puppy Dog
CHOOSE ONE: CONDITIONING 1 OR CONDITIONING 2
  • SKILL. Forward & Backward Rolls:
    10min Practice:
    - Forward Rolls
    - Backward Rolls
  • CONDITIONING 1. "AEROBIC BENCHMARKS":
    FOR TIME, CHOOSE ONE:
    - 5k Row
    OR
    - 200/300 Calorie Assault Bike
  • CONDITIONING 2. "AEROBIC BENCHMARKS":
    20min AMRAP:
    - 10 NO Push Up Burpees
    - 30 Double Unders OR Jump & Double Clap
  • AFTER PARTY. April focus, mobility - day 1 of 30:
    3 Stretches per day:
    - 45/45/45/45s Deep Couch Stretch
    - 3min Seated Straddle
    - 3min Puppy Dog
  • ADD ONE 1. Clean Pulls:
    *Recommended BEFORE Main WOD*
    EMOM10:
    - 3 Low Hang Clean Pulls at 80-90% of 1RM Clean

    **UNILATERAL: 3 Reps per side with object starting between legs
  • ADD ONE 2. Turkish Get Ups:
    *Recommended AFTER Main WOD*
    For Time:
    - 50 Turkish Get Ups, go heavy if the body feels good
  • CONDITIONING. At Home Barbara:
    5 Rounds For Total Working Time:
    - 10 Door Pull Ups/Body Rows OR 10-20 Bent Over Rows (depending on object load)
    - 20 Push Ups
    - 30 Sit Ups
    - 40 Squats
    *rest 3min between rounds
  • AFTER PARTY. March focus, day 31 of 31 - 3min burners:
    3min of:
    - Mature Support
    *if not access to rings use two chairs or similar (knees can be bent under you)
  • CONDITIONING. Barbara:
    5 Rounds For Total Working Time:
    - 20 Pull Ups,
    - 30 Push Ups
    - 40 Sit Ups
    - 50 Air Squats
    *rest 3min between Rounds
  • AFTER PARTY. March focus, day 31 of 31 - 3min burners:
    Accumulate 3min of:
    - Mature Support
    *if not access to rings use two chairs or similar (knees can be bent under you)
  • CONDITIONING. 1 Up Barbara:
    5 Rounds For Total Working Time:
    - 20 Chest To Bar
    - 30 Hand Release Push-Ups
    - 40 Sit-Ups
    - 50 Jumping Squats
    *Rest 3min between rounds, wear a weight vest if you got it
  • AFTER PARTY. March focus, day 31 of 31 - 3min burners:
    Accumulate 3min of:
    - Mature Support
    *if not access to rings use two chairs or similar (knees can be bent under you)
  • ADD ONE 1. Max Free Standing Hand Stand Hold:
    10min to establish:
    - Max Free Standing Hand Stand HOLD (no movement of hands allowed)
    *can be changed to Nose Facing Hold against wall
  • ADD ONE 2. Goblet Loaded Bulgarian Split Squats:
    5 Sets:
    - 5/5 Goblet Loaded Bulgarian Split Squats @ 2X2X-tempo*
    *Tempo: 2s down, touch ground and up again, 2s up, touch ground and up again
  • CONDITIONING. Body Weight Functional DT:
    10 Rounds For Time:
    - 6/6 One Legged Glute Bridges
    - 9 Max Height Jumps
    - 6 Burpees
  • AFTER PARTY. March Focus, Day 30 of 31 - 3min burners:
    3min AMRAP:
    - Mountain Climbers
  • STRENGTH & CONDITIONING. Unilateral D.T.:
    5 Rounds For Time with a Kettlebell or Dumbbell:
    - 12+12 One Leg & 1-arm Deadlifts
    - 9+9 Hang Power Clea
    - 6+6 Push Press
  • AFTER PARTY. March focus, day 30 of 31 - 3min burners:
    3min AMRAP:
    - Mountain Climbers
  • STRENGTH & CONDITIONING Double D.T:
    Barbell OR Dumbbells, 10 Rounds For Time:
    - 12 Deadlifts
    - 9 Hang Power Clean
    - 6 Push Press
  • AFTER PARTY. March focus, day 30 of 31 - 3min burners:
    3min AMRAP:
    - Mountain Climbers
  • ADD-ON 1. Snatch Complex:
    EMOM10 @ 50-60% of 1RM Snatch:
    - 1 Power Snatch
    - 1 High Hang Snatch
    - 1 Snatch Balance w3s pause in bottom

    *UNILATERAL: Do 1 Complex per side
  • ADD-ON 2. Clean Barbell Complex:
    E2MOM x7: Build To Heavy:
    - 3 Hang Power Clean
    - 3 Front Squats
    - 3 Push Jerks
    *UNILATERAL: Do one Complex Per Side - if the load is light shorten down rest periods
  • ADD-ON 3. Cardio and Midline:
    45min Cardio of choice, E5MOM get off and perform:
    - 20 Hollow Rocks
    - 20s Superman Hold

    ** To do in AM or PM
Today's program is the same for all our programming levels, it's mean to be a FUN way to increase your athletic capacity. Check out our Instragram or Facebook channels for movement modifications and more!
  • CONDITIONING. The Escape from New York:
    30min AMRAP:
    - 1 Wall Climber (+ Hand Stand Push Up optional)
    - 2 Turkish Get Ups (1 per side)
    - 3 Candle Sticks
    - 4 Twisting Push Ups
    - 5 Russian Swings
  • AFTER PARTY. March Burners, day 28 of 30:
    Accumulate: 3min L-Sit
Today's program is the same for all our programming levels, it's mean to be a FUN way to increase your athletic capacity. Check out our Instragram or Facebook channels for movement modifications and more!
  • CONDITIONING. The Escape from New York:
    30min AMRAP:
    - 1 Wall Climber (+ Hand Stand Push Up optional)
    - 2 Turkish Get Ups (1 per side)
    - 3 Candle Sticks
    - 4 Twisting Push Ups
    - 5 Russian Swings
  • AFTER PARTY. March Burners, day 28 of 30:
    Accumulate: 3min L-Sit
Today's program is the same for all our programming levels, it's mean to be a FUN way to increase your athletic capacity. Check out our Instragram or Facebook channels for movement modifications and more! PS. Check out the CCF Add-On Anywhere if you are looking for more volume training.
  • The Escape from New York:
    30min AMRAP:
    - 1 Wall Climber (+ Hand Stand Push Up optional)
    - 2 Turkish Get Ups (1 per side)
    - 3 Candle Sticks
    - 4 Twisting Push Ups
    - 5 Russian Swings
  • March Burners, day 28 of 30:
    Accumulate: 3min L-Sit
Our recommended flow for those wanting to do ALL pieces today: AM: Do the Main Session (30min AMRAP) PM: First do Strength Piece followed by Aerobic Capacity as one session
  • STRENGTH 1. Over Head Complex:
    E90s x 6:
    - 1 High Hang Snatch
    - 2 Snatch Balance
    - 3 Over Head Squat
    *If you are using a DB or KB do these reps on both sides within the 90s window.
  • STRENGTH 2. Over Head Lunges:
    E3MOM, 10-10-10RM:
    - Over Head Lunge
    NB: These are stationary, step forward and back again, alternate for 10 total reps.
    UNILATERAL: Do steps 10 per arm if you have ONE DB/KB
  • AEROBIC CAPACITY. Choose your poison:
    5-4-3-2-1 min ON with equal rest, choose ONE:
    - Row
    - Assault Bike
    - Double Unders (every break = 5 sit ups)
    - No Push Up Burpee (wear a weight vest if you can)
  • SKILL. Forward Rolls:
    10min:
    - Forward Roll Practic
  • CONDITIONING. The Green Mile:
    42-30-18 For Time:
    - Air Squats
    - Burpees
    - Bent Over Rows
    **(if the object is heavy do 21-15-9 on those)
  • After Party. March focus, day 27 of 31:
    Alternating Tabata:
    - Hollow Rock/Superman Rock
  • SKILL. Forward Roll to Pistol:
    10min:
    - Forward Roll to Squat or Pistol practice
  • CONDITIONING. The Loaded Green Mile:
    21-15-9 For Time:
    - Dumbell /Kettlebell Squats*
    - Burpee Pull-Ups OR Bent Over Rows
    *if LIGHT do double reps 42-30-18
  • AFTER PARTY. March focus, day 27 of 31:
    Alternating Tabata:
    - Hollow Rocks
    - Superman Rocks

  • SKILL. Hand Stand to Forward Roll to Pistol:
    10min:
    - Hand Stand to Forward Roll to Pistol
  • CONDITIONING. The Heavy Green Mile:
    For Time, 21-15-9:
    - Back Squats (bodyweight)
    - Bar Muscle Ups OR Burpee Chest To Bar
  • AFTER PARTY. March focus, day 27 of 31:
    Alternating Tabata:
    - Hollow Rocks
    - Superman Rocks

Today we have 2 Add-On pieces that both requires SOME equipment. If you don't have access to a barbell see the notes for KB/DB which also can be done with ANY Odd Object you might have at home! We recommend this flow today: AM: Add-On 1 PM: Add-On 2 + Main CCF Anywhere WOD + After Party
  • ADD ON 1. Odd Object Conditioning:
    6 Rounds with Odd Object:
    - 10m Single Arm Farmers Carry Left
    - 10m Single Front Rack Carry
    - 10m Single Arm Over Head Carry
    Repeat on Right side = 1 Round
  • ADD ON 2. Hang Squat Clean:
    E2MOM x5 - Build to Heavy 5:
    - Hang Squat Clean
    *Can be done with Barbell or Kettlebell/Dumbbell with double reps done as 10 Power Clean + 10 Front Squats
  • ADD ON 3. Pause Front Squat:
    E2MOM x5 - Build to Heavy Double:
    - 10s Pause Front Squat
    *Can be done with Barbell or Kettlebell/Dumbbell with double reps
As we're about to go into our lockdown, hit this simple workout to realise that you can still get some great training sessions in! We will mix between super simple set ups (like this) and some that suggests more complexity - BUT even then there will always be easy modifications suggested so that you can literally stay do the #CCFAnywhere.. anywhere. PS. Check out the first CCF ZOOM Social, a 20min Warrior Yoga routine with Coach Chris, tomorrow at 16.00 - check your email for details on how to log in!
  • CONDITIONING 1. Death by Push Ups:
    Death by PUSH-UPS, 1-2-3...
    - REST 1min to CONDITIONING 2
  • CONDITIONING 2. Death by Sit Ups x2:
    Death by SIT UPS x2 reps, 2-4-6...
    - REST 1min to CONDITIONING 3.
  • CONDITIONING 3. Death by No Push Up Burpees x3:
    Death by NO PUSH-UP BURPEES x3 reps, 3-6-9...
  • After Party. Day 26 of 31:
    Accumulate:
    - 20 Turkish Get Ups
  • CONDITIONING 1. Death by Clapping Push Ups:
    Death by HAND RELEASE PUSH-UPS, 1-2-3...
    - REST 1min to CONDITIONING 2.
  • CONDITIONING 2. Death by Weighted Sit Ups x2:
    Death by WEIGHTED SIT UPS x2 reps, 2-4-6...
    - REST 1min to CONDITIONING 3.
  • CONDITIONING 3. Death by No Push Up Burpees x3:
    Death by NO PUSH UP BURPEES x3 reps, 3-6-9....
  • After Party. Day 26 of 31:
    Accumulate :
    - 20 Turkish Get Ups
If you have done all the pieces from the last 3 days we recommend you take a rest day - otherwise complete the CCF Performance Anywhere program.
  • CONDITIONING 1. Death by Clapping Push Ups, 1-2-3... - REST 1min to::
    Death by HAND RELEASE PUSH UPS, 1-2-3...
    - REST 1min to CONDITIONING 2
  • CONDITIONING 2. Death by Weighted Sit Ups x2 reps:
    Death by WEIGHTED SIT UPS x2 reps, 2-4-6...
    - REST 1min to CONDITIONING 3.
  • CONDITIONING 3. Death by No Push Up Burpees x3:
    Death by NO PUSH UP BURPEES x3 reps, 3-6-9....
  • After Party. Day 26 of 31:
    Accumulate:
    - 20 Turkish Get Ups
  • A. Pull Ups:
    E2MOMx5:
    - Max Strict Pull Ups or Body Rows
  • B. Shawshank Redemption:
    EMOM21:
    1. 30 Jump & Double Clap + 10-15 Body Rows
    2. 5 High Box Jumps/Step Ups + 10-15 V-Ups
    3. REST
  • After Party. March focus, day 25 of 31 - 3min burners:
    Accumulate 3min:
    - Wall SIt (add weight if possible)
  • A. Pull Ups:
    E2MOMx5:
    - Max Strict Pull-Ups
  • B. Shawshank Redemption:
    EMOM21:
    1. 30 Double Unders + 5-15 Pull Ups*
    2. 5 High Box Jumps/Step Ups + 5-15 Toes To Bar*
    3. REST
    *Rep Ranges vary in case we have to go strict.
  • After Party. March focus, day 25 of 31 - 3min burners:
    Accumulate 3min:
    - Wall Sit (add weight if possible)