WODS

Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 22nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose,
    - Twisted Cross (Face down)
    - Seal Pose
  • A. Jack and Jill:
    For Time:
    - 25 Cal Assault Bike
    - 50 Air Squats
    - 100 Single Skips or Double Unders
    - 50 Alternating Lunges
    - 100 Ab-Mat Sit-Ups
    - 50 Air Squats
    - 25 Cal Assault Bike
    [CAP: 18min]
  • Finisher Hang on Bar:
    3x Max Hang On Bar, rest 60s between rounds
Last tested: 9th December 2016
  • A. Bar Muscle Ups:
    Skill Development:, 10min technique:
    - Bar Muscle Ups
  • B. FiCT 2018 Qualifier 2a:
    FiCT 2018 Qualifier 2a, two scoring Opportunity, first For Time:
    - 500m Row

    [SCORE: Time]

    Straight into C
  • C. FiCT 208 Qualifier 2b:
    AMRAP in the remainder of 7min:
    - Toes To Bar
    *Every Break = 3 Burpees Over Rower
    [SCORE: Total Toes To Bar]
  • After Party: November focus, day 13:
    30 Jefferson Curls for Quality, then 2min of Couch Stretch per side.
Last tested: 9th December 2016
  • A. Bar Muscle Ups:
    10min technique:
    - Bar Muscle Ups
  • B. FiCT 2018 Qualifier 2a:
    Two scoring opportunities, first For Time:
    - 500m Row

    [SCORE: Time]

    Straight into C
  • C. FiCT 208 Qualifier 2b:
    AMRAP in the remainder of 7min:
    - Toes To Bar

    * Every Break = 3 Burpees Over Rower

    [SCORE: Total Toes To Bar]

  • After Party: November focus, day 13:
    30 Jefferson Curls for Quality, then 2min of Couch Stretch per side.

Last tested: 9th December 2016
  • Barbell 1: Clean:
    E90s x7 - Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
  • Barbell 2: Hang Power Clean:
    E30s x 20:
    - 2 Hang Power Clean @ 70-80% of "A"
  • Barbell 3: Bulgarian Split Squats:
    Front Rack Bulgarian Split Squats:
    - 3x5/5 @ 21X1-tempo (2s down, pause in bottom, explosive up, 1s pause in the top)
  • A. Bar Muscle Ups:
    10min technique:
    - Bar Muscle Ups
  • B. FiCT 2018 Qualifier 2a:
    Two scoring opportunities, first For Time:
    - 500m Row

    [SCORE: Time]

    Straight into C
  • C. FiCT 208 Qualifier 2b:
    AMRAP in the remainder of 7min:
    - Toes To Bar

    * Every Break = 3 Burpees Over Rower

    [SCORE: Total Toes To Bar]

  • After Party: November focus, day 13:
    30 Jefferson Curls for Quality, then 2min of Couch Stretch per side.

  • A. Wacky Wednesday:
    7 Rounds - start a new round E3MOM:
    - 15/10 Cal Ski Erg
    - 10 V-Ups
    - 10 No Push Up Burpees
  • Finisher: Wall Sit:
    Accumulate 3min of:
    - Wall Sit, add kettlebell if easy
Are you guys ready for a Team WOD? This is basically a hidden Barbell Interval WOD that was Last tested: 10th of August 2016 Grab a few team mates and come in and get fitter together.
  • A. The Girl Triplets:
    In teams of 3 - For Time:
    - 60 Hang Snatch (43/29kg)
    - 60 Hang Clean & Jerk (43/29kg)
    - 150 Wall Balls? (20/14lbs)
    [CAP: 20min]

    *NB: BAR CAN NOT TOUCH GROUND DURING THE ENTIRE WOD - if it does team does 5 Synchro Burpees!
  • After Party: November focus, day 11:
    3x30s:
    - Box Shoulder Distraction

    then 2min per mobility:
    - Pigeon Pose (per side)
    - Saddle Pose
Are you guys ready for a Team WOD? This is basically a hidden Barbell Interval WOD that was Last tested: 10th of August 2016 Grab a few team mates and come in and get fitter together.
  • A. The Girls Triplets - Performance Version:
    In teams of 3 - For Time:
    - 60 Hang Snatch (61/43kg)
    - 60 Hang Clean & Jerk (61/43kg)
    - 150 Wall Balls? (20/14lbs)
    [CAP: 20min]

    *NB: BAR CAN NOT TOUCH GROUND DURING THE ENTIRE WOD - if it does team does 5 Synchro Burpees!
  • After Party: November focus, day 12:
    3x30s:
    - Box Shoulder Distraction, then 2min per mobilisation:
    - Pigeon Pose (per side)
    - Saddle Pose
Last tested: 10th of August 2016
  • A. The Girls Triplets - Performance Version:
    In teams of 3 - For Time:
    - 60 Hang Snatch (61/43kg)
    - 60 Hang Clean & Jerk (61/43kg)
    - 150 Wall Balls? (20/14lbs)
    [CAP: 20min]

    *NB: BAR CAN NOT TOUCH GROUND DURING THE ENTIRE WOD - if it does team does 5 Synchro Burpees!
  • After Party: November focus, day 12:
    3x30s:
    - Box Shoulder Distraction, then 2min per mobilisation:
    - Pigeon Pose (per side)
    - Saddle Pose
  • A. Balls and Bells:
    5min per station, 5min rest between:
    1. Bike Erg (calories)
    2. 10 D-Ball Slam Balls/10 D-Ball Front Rack Lunges
    3. 5/5 1-arm Kettlebell Cleans/10 American Swings
  • Finisher: Side Plank:
    3 sets:
    - 30/30s Side Plank
Last tested: 1st of November 2016
  • A. Franimal:
    For Time:
    - 45 Thrusters, (43/29kg)
    - 45 Pull Ups

    [CAP: 10min]
    *?SCORE: Time, add one second to time cap per unfinished rep
  • After Party: November focus, day 11:
    2min per side:
    - Banded Shoulder Distraction
    - Twisted Lizard
    - Dragon
Last tested: 1st of November 2016
  • A. Franimal Performance Version:
    For Time:
    - 45 Thrusters, (43/29kg)
    - 45 Chest to Bar Pull Ups

    [CAP: 10min]
    *?SCORE: Time, add one second to time cap per unfinished rep
  • After Party: November focus, day 11:
    2min per side:
    - Banded Shoulder Distraction
    - Twisted Lizard
    - Dragon
Last tested: 1st of November 2016
  • Barbell 1: Snatches:
    E90s x7 - Build to Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
  • Barbell 2: Power Snatch:
    E90s x7 - Build to Heavy:
    - 1 Power Snatch
    - 1 Hang Squat Snatch
  • Barbell 3: Back Squats:
    E90s x 7 - 2 Back Squats @ 80-85%
  • A. Franimal Performance Version:
    For Time:
    - 45 Thrusters, (43/29kg)
    - 45 Chest to Bar Pull Ups

    [CAP: 10min]
    *?SCORE: Time, add one second to time cap per unfinished rep
  • After Party: November focus, day 11:
    2min per side:
    - Banded Shoulder Distraction
    - Twisted Lizard
    - Dragon
  • A. The Bodyweight Beatdown:
    20min AMRAP:
    - 5 Ring Rows
    - 10 Med Ball Squat Cleans
    - 15 Sit-Ups
  • Finisher: Weighted Plank:
    For load:
    - 3x 30s Weighted Plank
  • A. CrossFit Games Open 20.5:
    For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots,(20-lb. ball to 10 ft/14-lb. ball to 9 ft)

    [Time cap: 20 min]
  • A. CrossFit Games Open 20.5:
    For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots,(20-lb. ball to 10 ft/14-lb. ball to 9 ft)

    [Time cap: 20 min]
  • A. CrossFit Open 20.5:
    For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots,(20-lb. ball to 10 ft/14-lb. ball to 9 ft)

    [Time cap: 20 min]
How do we know if we are getting fitter? We test out Benchmarks! Annie is a classic, if your skill level is improving and your fitness increasing you'll simply go faster today than last time you tried. PS. Is 20.5 including Muscle Ups? We don't know, but we know that it's good to get better at them no matter what..
  • A. Skill Friday:
    Ring OR Bar Muscle Up Practice
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • After Party: November focus, day 8:
    2 Rounds:
    - 1min Seal/Sphinx
    - 2min Saddle
    - 1min Downward Dog,
How do we know if we are getting fitter? We test out Benchmarks! Annie is a classic, if your skill level is improving and your fitness increasing you'll simply go faster today than last time you tried. PS. Is 20.5 including Muscle Ups? We don't know, but we know that it's good to get better at them no matter what..
  • A. Skill Friday:
    Ring OR Bar Muscle Up Practice
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • After Party: November focus, day 7:
    2 Rounds:
    - 1min Seal/Sphinx
    - 2min Saddle
    - 1min Downward Dog,
The Open's last WOD for this year is soon out, we think it's safe to say it wont contain Double Unders (we dare you Dave Castro...) and Sit Ups so you can hit a little Open PB just for the fun of it before you hit 20.5 tomorrow with us!
  • A. Skill Friday:
    Ring OR Bar Muscle Up Practice
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • After Party: November focus, day 7:
    2 Rounds:
    - 1min Seal/Sphinx
    - 2min Saddle
    - 1min Downward Dog,
  • A. Double Baseline:
    For Total Working Time:
    - 500m Row
    - 40 Air Squats
    - 30 Sit-Ups
    - 20 Push-Ups
    - 10 Ring Rows
    *REST 3min between rounds
    [CAP: 20min]
  • Finisher: Wall sits:
    90s of 90/90 Wall Sit
    *add load if EASY
  • A. Rope a dope:
    2 Rounds of 3min AMRAP: EACH Round Starts with 2 Rope Climbs
    1. Cal Row
    2. Cal Assault Bike
    3. Ski Erg
    4. Shuttle Runs
    5. Air Squats
    [SCORE: Total Calories + Reps on Shuttle Runs, rope climbs do not count]
    ** This workout goes:
    00:00: perform 2 rope climbs, then do as many calories/reps as you can on your station before? 03:00: perform 2 rope climbs, then do as many calories/reps as you can on the next station before? 06:00: perform 2 rope climbs, etc...
  • After Party: November focus, day 7:
    Per side:
    - 2min Banded Shoulder Distractions
    - 2min 1-leg forward fold
    - 4min Saddle
  • A. Rope a dope performance version:
    2 Rounds of 3min AMRAP: EACH Round Starts with 1 legless and 1 regular Rope Climbs
    1. Cal Row
    2. Cal Assault Bike
    3. Ski Erg
    4. Shuttle Runs (10m =1rep)
    5. Air Squats (3=1p)
    [SCORE: Total Calories + Reps on Shuttle Runs, rope climbs do not count]
    ** This workout goes:
    00:00: perform 1 legless and 1 regular Rope Climbs, then do as many calories/reps as you can on your station before? 03:00: perform 1 legless and 1 regular Rope Climbs , then do as many calories/reps as you can on the next station before? 06:00: 1 legless and 1 regular Rope Climbs , etc...
  • After Party: November focus, day 7:
    Per side:
    - 2min Banded Shoulder Distractions
    - 2min 1-leg forward fold
    - 2min Saddle
  • A. Rope a dope performance version:
    2 Rounds of 3min AMRAP: EACH Round Starts with 1 legless and 1 regular Rope Climbs
    1. Cal Row
    2. Cal Assault Bike
    3. Ski Erg
    4. Shuttle Runs (10m =1rep)
    5. Air Squats (3=1p)
    [SCORE: Total Calories + Reps on Shuttle Runs, rope climbs do not count]
    ** This workout goes:
    00:00: perform 1 legless and 1 regular Rope Climbs, then do as many calories/reps as you can on your station before? 03:00: perform 1 legless and 1 regular Rope Climbs , then do as many calories/reps as you can on the next station before? 06:00: 1 legless and 1 regular Rope Climbs , etc...
  • After Party: November focus, day 7:
    Per side:
    - 2min Banded Shoulder Distractions
    - 2min 1-leg forward fold
    - 2min Saddle
  • A. 1 Arm Bandit:
    4x 3min ON/1min OFF:
    - 3/3 1-arm Kettlebell Deadlifts
    - 3/3 1-arm Russian Swings
    - 6 Goblet Squats
    - 6 Cal Assault Bike
    *continue the next round where the last one took off
  • Finisher: Hang on Bar:
    3x 20-30s Active Hang on Bar
CCF EMOM of the week, x2! First we focus on improving our weight lifting capacity and then we hit a short but highly potent burner - book your classes now to not miss out!
  • A. Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • B. Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (22.5/15kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • After Party. Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
CCF EMOM of the week, x2! First we focus on improving our weight lifting capacity and then we hit a short but highly potent burner - book your classes now to not miss out!
  • A. Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • B. Heavy Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (32/20kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • After Party. Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
You know the deal: CCF Barbell Club (Barbell 1-3) with Coach Al at 17.30 and then double EMOM of the week for capacity before you earn your recovery day tomorrow!
  • Barbell 1. Snatch Complex:
    Build to Heavy:
    - Power Snatch
    - Snatch Balance
    - Over Head Squat
  • Barbell 2. Front Squats:
    E90s x 7: 3 @ 70%
  • Barbell 3. Jerk Dip Squats:
    7x2 @ 80%
  • Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • Heavy Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (32/20kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
If you aren't looking for heavy barbells maybe the CCF Cardio45 longer time domain and aerobic capacity builder can be just right for you today!
  • CCF Cardio45. Around the World:
    EMOM28 (4 rounds):
    1. Bike Erg
    2. Ab-Mat Sit Ups
    3. Bear Crawl (meters)
    4. Single Skips or Double Unders
    5. Walking Lunges, (Steps)
    6. Slam Balls
    7. REST
CCF EMOM of the week, x2! First we focus on improving our weight lifting capacity and then we hit a short but highly potent burner - book your classes now to not miss out!
  • A. Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • B. Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (22.5/15kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • After Party. Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
CCF EMOM of the week, x2! First we focus on improving our weight lifting capacity and then we hit a short but highly potent burner - book your classes now to not miss out!
  • A. Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • B. Heavy Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (32/20kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • After Party. Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
You know the deal: CCF Barbell Club (Barbell 1-3) with Coach Al at 17.30 and then double EMOM of the week for capacity before you earn your recovery day tomorrow!
  • Barbell 1. Snatch Complex:
    Build to Heavy:
    - Power Snatch
    - Snatch Balance
    - Over Head Squat
  • Barbell 2. Front Squats:
    E90s x 7: 3 @ 70%
  • Barbell 3. Jerk Dip Squats:
    7x2 @ 80%
  • Power Clean Complex:
    EMOM10 - build to Heavy:
    - 1 Clean Pull
    - 1 Hang Power Clean
    - 1 Power Clean
  • Heavy Bulldozer:
    AMRAP6:
    - Burpees Over Dumbbell
    * at start and EMOM: 10m 1-arm DB OH-Lunge, (32/20kg)
    [Score is total burpees, failing to complete the OH-lunges in any round = DNF]
  • Mobility Month - Day 6:
    PER SIDE:
    - 2min Dragon, add twisted if possible
    - 2min Pigeon
    - 2min Twisted Cross per side
If you aren't looking for heavy barbells maybe the CCF Cardio45 longer time domain and aerobic capacity builder can be just right for you today!
  • CCF Cardio45. Around the World:
    EMOM28 (4 rounds):
    1. Bike Erg
    2. Ab-Mat Sit Ups
    3. Bear Crawl (meters)
    4. Single Skips or Double Unders
    5. Walking Lunges, (Steps)
    6. Slam Balls
    7. REST
  • A. Open Prep #5 - Part 1:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Wall Balls, (20/14lbs)
    - 1/2/3... etc up in ONE: Ring Muscle Ups OR Ring Dips
    *REST 4min
  • B. Open Prep #5 - Part 2:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Calorie Assault Bike
    - 1/2/3... etc up in ONE: Bar Muscle Ups OR Burpee Pull-Ups
    *REST 4min
  • C. Open Prep #4 - Part 3:
    AMRAP 4min
    - 3/6/9... etc up in THREE: Over Head Squats (43/29kg)
    - 3/6/9... etc up in THREE: Chest To Bar Pull-Ups
  • After Party: November focus, day 5:
    - 2min Frog
    - 2min Seated Straddle
    - 2min Twisted Cross per side
  • A. Open Prep #4 - Part 1:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Wall Balls, (20/14lbs)
    - 1/2/3... etc up in ONE: Ring Muscle Ups
    REST 4min
  • B. Open Prep #4 - Part 2:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Calorie Assault Bike
    - 1/2/3... etc up in ONE: Bar Muscle Ups
    REST 4min
  • C. Open Prep #4 - Part 3:
    - AMRAP 4min:
    - 3/6/9... etc up in THREE: Over Head Squats (61/43kg)
    - 3/6/9... etc up in THREE: Chest To Bar Pull-Ups
  • After Party: November focus, day 5:
    - 2min Frog
    - 2min Seated Straddle
    - 2min Twisted Cross per side
  • A. Open Prep #4 - Part 1:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Wall Balls, (20/14lbs)
    - 1/2/3... etc up in ONE: Ring Muscle Ups
    REST 4min
  • B. Open Prep #4 - Part 2:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Calorie Assault Bike
    - 1/2/3... etc up in ONE: Bar Muscle Ups
    REST 4min
  • C. Open Prep #4 - Part 3:
    AMRAP 4min:
    - 3/6/9... etc up in THREE: Over Head Squats (61/43kg)
    - 3/6/9... etc up in THREE: Chest To Bar Pull-Ups
  • After Party: November focus, day 5:
    - 2min Frog
    - 2min Seated Straddle
    - 2min Twisted Cross per side
  • A. The pirate ship:
    3 Rounds For Time:
    - 50/35 Cal Row
    - 25 Med Ball Squats
    - 25 Ring Rows
    [CAP: 22min]
  • Finisher Weighted plank:
    Accumulate 2min:
    - weighted plank