WODS

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
Remember 20.4? This WOD has the same concept so we leave it up to YOU to find your best strategy - the only thing we'll say is this: going to failure early in any of the movements sounds like a bad idea to us..
  • A. Max effort pulling gymnastics:
    Max Effort in Pulling gymnastics of choice - choose ONE and go for a max unbroken set:
    - Bar Muscle Up
    - Kipping Chest To Bar Pull Up
    - Kipping Pull Up
    - Strict Pull Up (with or without band)
  • B. Choose your destiny:
    In any order accumulate:
    - 50 Toes To Bar
    - 100 Wall Balls
    - 150 Double Unders

    [CAP: 21min]
  • After Party. January focus, day 21 of 31 - Cool down:
    10min:
    - Assault Bike/Row
Remember 20.4? This WOD has the same concept so we leave it up to YOU to find your best strategy - the only thing we'll say is this: going to failure early in any of the movements sounds like a bad idea to us..
  • A. Bar Muscle Ups:
    ONE Max Effort:
    - Unbroken Bar Muscle Ups
  • B. Choose your destiny (performance version):
    In any order accumulate:
    - 75 Toes To Bar
    - 150 Wall Balls
    - 300 Double Unders

    [CAP: 21min]
  • After Party. January focus, day 20 of 31 - Cool down:
    10min:
    - Assault Bike/Row
Remember 20.4? This WOD has the same concept so we leave it up to YOU to find your best strategy - the only thing we'll say is this: going to failure early in any of the movements sounds like a bad idea to us..
  • A. Bar Muscle Ups:
    Max Effort:
    - Unbroken Bar Muscle Ups
  • B. Choose your own destiny (performance version):
    In any order accumulate:
    - 75 Toes To Bar
    - 150 Wall Balls
    - 300 Double Unders

    [CAP: 21min]
  • After Party. January focus, day 20 of 31 - Cool down:
    10min:
    - Assault Bike/Row

Warm up: Wanna get fit and work on your abs at the same time? Then this WOD is for you!
  • A. Running Annie:
    For Time: BUY-IN:
    - 500m Bike Erg
    THEN:
    - 25-20-15-10-5 x10m Shuttle Run
    - 50-40-30-20-10 Sit-Ups
  • Finisher. Assault Bike:
    1min:
    - Assault Bike for Calories
  • A. CCF EMOM of the Week + .COM of the Week - CCF FITNESS:
    EMOM20, (5 Rounds) for total reps:
    1. Sumo Deadlift High Pulls, (34/24kg
    2. Push Presses, (34/24kg)
    3. Rowing Cals
    4. REST
  • After Party. January focus, day 20 of 31 - Cool down:
    10min to accumulate:
    - 3min weighted wall sit
    - 3min L-Sit (straight legs only)
  • A. CCF EMOM of the Week + .COM of the Week:
    EMOM20, (5 Rounds) for total reps:
    1. Sumo Deadlift High Pulls, (43/29kg)
    2. Push Presses, (43/29kg)
    3. Rowing Cals
    4. REST
  • After Party. January focus, day 20 of 31 - Cool down:
    10min to accumulate:
    - 3min weighted wall sit
    - 3min L-Sit (straight legs only)
  • Barbell 1. 3 Position Hang Power Snatch:
    15min to beat last week:
    - 3 Position Hang Power Snatch (Mid hang, hang, low hang)
  • Barbell 2: Overhead Barbell Complex:
    10min to beat last week:
    - 3 Snatch Grip Push Press
    - 1 Snatch Balance
    - 1 Overhead Squat
  • Barbell 3: Snatch Pulls:
    E2MOM x 5, beat last week:
    - 3 Snatch Pulls with 3s negative
  • A. CCF EMOM of the Week + .COM of the Week:
    EMOM20, (5 Rounds) for total reps:
    1. Sumo Deadlift High Pulls, (43/29kg)
    2. Push Presses, (43/29kg)
    3. Rowing Cals
    4. REST
  • After Party. January focus, day 20 of 31 - Cool down:
    10min to accumulate:
    - 3min weighted wall sit
    - 3min L-Sit (straight legs only)
  • A. "Fight Gone Cardio":
    3 Rounds of 1min per station:
    1. Ski Erg
    2. Med Ball Front Squats
    3. Slam Balls
    4. No Push Up Burpees
    5. Assault Bike
    6. REST
  • Finisher. Over Head Walking Lunge:
    30m 1-arm Overhead Walking Lunge (swop arm every 5m)
  • A. Beach Balls:
    In teams of 4-5, 25min AMRAP:
    - 200m Team Run with Med Ball
    - 40 Wall Balls (3m apart)
    - 20x10m Shuttle Run with Med Ball
    - 40 Med Ball Sit Ups over Plank Hold
  • Barbell 1: Snatch Complex:
    E90s x10:
    - 1 Snatch Pull
    - 1 Hang Power Snatch
    - 1 Snatch Balance
  • Barbell 2: Front Squats:
    Tempo Front Squats, 5x3 @ 75-85% (32x1-tempo)
  • Barbell 3: Deadlifts:
    E3MOM x5:
    - 4RM Dead stop Deadlifts w 3s negative
  • After Party: January focus, day 18 of 31 - Cool down:
    ROMWOD
  • A. Beach Balls:
    In teams of 4-5, 25min AMRAP:
    - 200m Team Run with Med Ball
    - 40 Wall Balls (3m apart)
    - 20x10m Shuttle Run with Med Ball
    - 40 Med Ball Sit Ups over Plank Hold
  • Barbell 1: Snatch Complex:
    E90s x10:
    - 1 Snatch Pull
    - 1 Hang Power Snatch
    - 1 Snatch Balance
  • Barbell 2: Front Squats:
    Tempo Front Squats, 5x3 @ 75-85% (32x1-tempo)
  • Barbell 3: Deadlifts:
    E3MOM x5:
    - 4RM Dead stop Deadlifts w 3s negative
  • After Party: January focus, day 18 of 31 - Cool down:
    ROMWOD
  • A. Trapeze:
    7 Rounds for Total Working Time, start a new round E4MOM:
    - 21/15 Cal Assault Bike
    - 15 Sit-Ups
    - 9 Russian Kettle Bell Swings
  • Finisher. L-Sit:
    Accumulate 3min of "L-Sit"
JT is usually a Hero WOD that stops us dead in our tracks as soon as the pushing muscle fatigue sets in, but today you get a "break" on the rower in between rounds and with a long time frame like in this AMRAP you can also chose a smart pacing schedule for each movement based on your capacity!
  • A. Rowing JT in Reverse:
    25min AMRAP:
    - 300m Row
    - 6 Strict Handstand Push-Ups
    - 9 Strict Ring Dips
    - 12 Push Up
  • After Party: January Focus, day 17 of 31 Cool Down:
    10min Upper body mobility of Coaches Choice
JT is usually a Hero WOD that stops us dead in our tracks as soon as the pushing muscle fatigue sets in, but today you get a "break" on the rower in between rounds and with a long time frame like in this AMRAP you can also chose a smart pacing schedule for each movement based on your capacity!
  • A. Rowing JT in Reverse - Performance version:
    25min AMRAP:
    - 300m Row
    - 9 Strict HSPU
    - 15 Strict Ring Dips
    - 21 Hand Release Push-Ups
  • After Part. January focus, day 17 of 31 - Cool Down:
    10min Upper body mobility of Coaches Choice
The Barbell Over Head Complex will be coached in our Bonfire Classes in all 3 boxes as usual. JT is usually a Hero WOD that stops us dead in our tracks as soon as the pushing muscle fatigue sets in, but today you get a "break" on the rower in between rounds and with a long time frame like in this AMRAP you can also chose a smart pacing schedule for each movement based on your capacity!
  • Barbell 1. Overhead Barbell Complex:
    E90s x10 - build to Heavy Complex, from Rack:
    - 1 Push Jerk
    - 1 Split Jerk w 3s in Receive
  • A. Rowing JT in reverse:
    25min AMRAP:
    300m Row
    - 9 Strict HSPU
    - 15 Strict Ring Dips
    - 21 Hand Release Push-Ups
  • After Part. January focus, day 17 of 31 - Cool Down:
    10min Upper body mobility of Coaches Choice
Midline and pushing galore in this epic cardio WOD, perfect if you want to keep on moving for the duration of a full 25min!
  • A. The Avalanche:
    25min AMRAP:
    - 20/15 cal Ski Erg
    - 2 Turkish Get Ups (1 per side)
    - 20 Push Ups,
    - 20 Hollow Rocks
  • Finisher. Wall Climbers:
    5 Wall Climbers
    (with 10s "nose against wall" hold)
Upper body strength development followed by a super grippy piece, what else do we need on a Thursday?
  • A. Weighted Pull Up:
    Skill Thursday:
    - 10min to Establish 3RM Weighted Pull Up
  • B. Russian Handshake:
    For Time: 20-18-16-14-12-10-8-6-4-2
    - Russian KBS (32/24kg)
    - 1 Rope Climb between each round
    [CAP: 15min]
  • After Party: January focus, day 16 of 31 - Cool down:
    For Quality:
    - 10min of Turkish Get-ups at light load
Upper body strength development followed by a super grippy piece, what else do we need on a Thursday?
  • A. Weighted Pull Up:
    Skill Thursday:
    - 10min to Establish 3RM Weighted Pull Up
  • B. Heavy Russian Handshake:
    For Time: 20-18-16-14-12-10-8-6-4-2
    - Russian KBS (40/28kg)
    - 1 Rope Climb between each round
    [CAP: 15min]
  • After Party: January focus, day 16 of 31 - Cool down:
    For Quality:
    - 10min of Turkish Get-ups at light load
  • A. Cannon Ball:
    Row 4000m, At the start and E4MOM, get off and perform:
    - 15 Slam Balls
  • Finisher. Weighted Plank:
    3x 45s Weighted Plank
5min doesn't sound so long
  • A. Midline Marauder part 1:
    Min 0:00-05:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max L-Sit
  • B. Midline Marauder part 2:
    Min 08:00-13:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max V-Ups
  • C. Midline Marauder part 3:
    C) Min 16:00-21:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max Weighted Sit Ups (22.5/15kg Dumbell against Chest)
  • After Party. January focus, day 15 of 31 - Cool Down:
    5 Rounds of:
    - 5 Inch Worms
    - 5/5 Heaven & Earth Lunges
    - 15s Nose To Wall Hand Stand
    * all done at a quality pace
  • A. Midline Marauder part 1:
    Min 0:00-05:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max L-Sit
  • B. Midline Marauder part 2:
    Min 08:00-13:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max V-Ups
  • C. Midline Marauder part 3:
    C) Min 16:00-21:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max Weighted Sit Ups (22.5/15kg Dumbbell against chest)
  • After Party. January focus, day 15 of 31 - Cool Down:
    5 Rounds of:
    - 5 Inch Worms
    - 5/5 Heaven & Earth Lunges
    - 15s Nose To Wall Hand Stand
    *all done at a quality pace
You know the deal by now: Barbell 1-3 coached in the CCF Barbell Club at 17.30 at CCF HQ in Gardens, and today's crazy Midline Marauder coached in all other classes - no better time to get strong AND fit than now!
  • Barbell 1. Flat-Footed Hang Clean High Pull:
    To Beat next week:
    - 4RM Flat-Footed* Hang Clean High Pull
    (Heel off the floor = no rep today)
  • Barbell 2. Hang Squat Clean:
    To Beat next week:
    - 3RM Hang Squat Clean
  • Barbell 3. Pause Back Squat:
    E2MOM x 5:
    - 3 Pause Back Squat (5s in the bottom) at 65-75% of 1RM
  • A. Midline Marauder:
    Min 0:00-05:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max L-Sit
  • B. Midline Marauder:
    Min 08:00-13:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max V-Ups
  • C. Midline Marauder:
    C) Min 16:00-21:00 - 5min AMRAP:
    - 30/20 Cal Assault Bike
    - Max Weighted Sit Ups (22.5/15kg Dumbbell against chest)
  • After Party. January focus, day 15 of 31 - cool down:
    5 Rounds of:
    - 5 Inch Worms
    - 5/5 Heaven & Earth Lunges
    - 15s Nose To Wall Hand Stand
    *all done at a quality pace
  • A. Around the World:
    EMOM30 (6 Rounds):
    1. Bike Erg
    2. No Push Up Burpees
    3. Sit-Ups
    4. Shuttle Runs (10m = 1p)
    5. REST
  • Finisher. Wall Sit:
    Accumulate 3min in Wall Sit, add weight if easy to do +1min
This weeks .COM is classic CrossFit Weightlifting conditioning where two movements with the same barbell will be all you need to get both stronger and fitter in only 10min! Before then we refine your weightlifting technique with a focus on the Push Jerk which is a lift meant for heavy loads, when the technique is right.
  • A. Power Clean and Push Jerk:
    E90s x7: - build to today's Heavy Set:
    - 1 Power Clean & 3 Push Jerk
  • B. .COM WOD of the week - CCF Fitness version:
    10min AMRAP @ 43/29kg:
    - 10 Hang Power Clean & Jerk
    - 10 Front Squats
  • After Party. January focus, day 15 of 31 - Cool Down:
    10min of Coaches Choice of Mobility Work
This weeks .COM is classic CrossFit Weightlifting conditioning where two movements with the same barbell will be all you need to get both stronger and fitter in only 10min! Before then we refine your weightlifting technique with a focus on the Push Jerk which is a lift meant for heavy loads, when the technique is right.
  • A. Power Clean and Push Jerk:
    E90s x7:
    - 1 Power Clean & 3 Push Jerk
  • B. .COM WOD of the week:
    10min AMRAP @ 61/43kg:
    - 10 Clean & Jerk (power clean is allowed)
    - 10 Front Squats
  • After Party. January focus, day 14 of 31 - Cool down:
    10min of Coaches Choice of Mobility Work
This weeks .COM is classic CrossFit Weightlifting conditioning where two movements with the same barbell will be all you need to get both stronger and fitter in only 10min! Before then we refine your weightlifting technique with a focus on the Push Jerk which is a lift meant for heavy loads, when the technique is right.
  • A. Power Clean and Push Jerk:
    E90s x7:
    - 1 Power Clean & 3 Push Jerk
  • B. .COM WOD of the week:
    10min AMRAP @ 61/43kg:
    - 10 Clean & Jerk (power is allowed)
    - 10 Front Squats
  • After Party. January focus, day 14 of 31 - Cool down:
    10min of Coaches Choice of Mobility Work
Today's Cardio WOD rewards a high pace with more rest, but be careful to not pass the redline by so much you can't recover in between the efforts!
  • A. Buy in, Cash out:
    2 Rounds For Total Working Time - start a new station E4MOM:
    1. 20m Overhead Walking Lunges (med ball OH) + 20/15 Cal Row
    2. 20 Med Ball Front Squats + 20/15 Calorie Assault Bike
    3. 20m Bear Crawl + 20/15 Cal Ski Erg
  • Finisher. Push Ups:
    50 Push-Ups
Kick off the week with a proper stamina building EMOM where we mix between gymnastics and pure grind movements like the weighted step ups to give you a chance to work towards becoming both physically & mentally stronger!
  • A. CCF EMOM of the week:
    EMOM20 - (5 Rounds):
    1. Max Bar Muscle Ups OR Burpee Chest To Bar Pull-Up
    2. Max DB-Step Ups (1x22.5/15kg to 60/50cm)
    3. 5 Burpee Touch Bar + Max Knees To Elbows
    4. REST
    [SCORE: Total Bar Muscle Ups + Step Ups + Knees to Elbows, burpees don't count]
  • After Party: January Focus, Day 13 of 31 - Cool Down:
    10min:
    - Assault Bike
    - Ski Erg
    (rotate through)
Kick off the week with a proper stamina building EMOM where we mix between gymnastics and pure grind movements like the weighted step ups to give you a chance to work towards becoming both physically & mentally stronger!
  • A. CCF EMOM of the Week:
    A) EMOM20 - (5 Rounds):
    1. Max Bar Muscle Ups
    2. Max Dumbell -Step Ups (1x32/20kg to 60/50cm)
    3. 5 Burpee Touch Bar + Max Knees To Elbows
    4. REST
    [SCORE: Total Bar Muscle Ups + Step Ups + Knee to Elbows, burpees don't count]
  • After Party: January Focus, Day 13 of 31 - Cool Down::
    10min:
    - Assault Bike
    - Ski Erg
    (rotate through)
The barbell piece is coached in the CCF Barbell Club at 17.30 with Coach Justin this week, it is now also open to all members with the CCF Unlimited Membership package - come and lift some before taking on this monster EMOM of a grinder WOD!
  • Barbell 1: 3-Position Hang Power Snatch:
    To beat next week:
    - 3-Pos Hang Power Snatch
    (Mid Hang/Hang/Low Hang)
  • Barbell 2: Snatch Complex:
    To Beat next week:
    - 3 Snatch Grip Push Press
    - 1 Snatch Balance
    - 1 Overhead Squat
  • Barbell 3: Snatch Pulls:
    E2MOM x 5, To beat next week:
    - 3 Snatch Pulls with 3s negative
  • A. CCF EMOM of the Week:
    A) EMOM20 - (5 Rounds):
    1. Max Bar Muscle Ups
    2. Max Dumbell -Step Ups (1x32/20kg to 60/50cm)
    3. 5 Burpee Touch Bar + Max Knees To Elbows
    4. REST
    [SCORE: Total Bar Muscle Ups + Step Ups + Knee to Elbows, burpees don't count]
  • After Party: January Focus, Day 13 of 31 - Cool Down::
    10min:
    - Assault Bike
    - Ski Erg
    (rotate through)
Even Pace. That's today's goal on the Bike, while being sharp and fast on the gymnastic breaks in between. Don't be afraid to push for a max efforts in the last couple of minutes as the WOD ends on the bike!
  • A. Ab Sandwhich:
    28min Assault Bike @ 80-85%,
    At Start & E4MOM get off and perform:
    - 5 Burpees
    - 10 V-Ups
    - 5 Burpees
  • Finisher. Bar hanging:
    Accumulate 2min of:
    - Hanging from a bar
  • A. Rio de Janeiro:
    In Pairs: 8 Rounds For Time:
    - 10m Burpee Broad Jump (each)
    - 20 Synchro Sit Ups
    - 30 Synchro Air Squats
    - 20m Walking Lunges (share anyhow)
    - 10m Bear Crawl (each)
    [CAP: 30min]
  • Barbell 1. Warm Up:
    E30s x 10:
    - 1 Muscle Clean
    - 1 Front Squat
    - 1 Tall Clean @40-50% of 1RM Clean
  • Barbell 2. High Hang Clean:
    E90s x 10 - Build to today's Heavy Single:
    - 1 High Hang Clean
  • Barbell 3. Deadlift:
    E3MOM x5:
    5RM Dead stop Deadlifts w 3s negative
  • Barbell 1. Warm Up:
    E30s x 10:
    - 1 Muscle Clean
    - 1 Front Squat
    - 1 Tall Clean @40-50% of 1RM Clean
  • Barbell 2. High Hang Clean:
    E90s x 10 - Build to today's Heavy Single:
    - 1 High Hang Clean
  • Barbell 3. Deadlift:
    E3MOM x5:
    5RM Dead stop Deadlifts w 3s negative
  • A. Rio de Janeiro:
    In pairs - 8 Rounds for Time:
    - 10m Burpee Broad Jump (EACH, conga style)
    - 20 Synchro Sit Ups- 30 Synchro Air Squats
    - 20m Walking Lunges (share anyhow, non-working athletes walking behind working athletes)
    - 10m Bear Crawl (EACH, conga style)
    [CAP: 30min]
  • A. The Cardio22's:
    22min AMRAP:
    - 22 Sit Ups
    - 22m Walking Lunges
    - 22 Single Skips/Double Unders
    - 22/16 Cal Assault Bike
  • Finisher. Ring Rows:
    5x5 Ring Rows, make them tough