WODS

Can you see which workout we took from the Open in March and disassembled to the EMOM of the week? Regardless of if you did that one or not, here's a great chance to build some stamina in those shoulders!
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up or L-Seated Dumbbell Press
    2. 1-Arm Overhead Lunges 5m Lengths, (1x22.5/15kg)
    3. Hand Stand Walk OR Bear Crawl 5m lengths
    4. 1-Arm Kettlebell Alternating Step Ups - complete equally many reps per side each round (24/16kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
Can you see which workout we took from the Open in March and disassembled to the EMOM of the week? Regardless of if you did that one or not, here's a great chance to build some stamina in those shoulders!
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up
    2. 1-Arm Dumbbell Overhead Lunges 5m lengths, (1x32/20kg)
    3. Handstand Walk, UNBROKEN 5m Lengths
    4. 1-arm Kettlebell Alternating Step Ups - (32/24kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
  • A. CCF EMOM of the Week:
    EMOM25 - 5 Rounds:
    1. Strict Handstand Push Up
    2. 1-Arm Dumbbell Overhead Lunges 5m lengths, (1x32/20kg)
    3. Handstand Walk, UNBROKEN 5m Lengths
    4. 1-arm Kettlebell Alternating Step Ups - (32/24kg - 60/50cm)
    5. REST
  • After Party: September Focus, Day 17:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last week
  • A. Black Jack:
    7 rounds For Total Reps - 3min ON/1min OFF:
    - 10m Bear Crawl
    - 20 Ab-Mat Sit Ups
    - 10m Walking Lunges
    - 20 Single Skips/Double Unders
    - 10 Goblet Squats
What a way to start the week, if you did the Open in February this year you now have a great opportunity to prove how much fitter you've gotten in the last 6 months!
  • A. CrossFit Games Open 19.4:
    For total time:
    First, 3 rounds of:
    - 10 Power Snatches (43/29kg)
    - 12 Bar Facing Burpees

    Then, rest EXACTLY 3 minutes before continuing with:

    3 rounds of:
    - 10 Bar Muscle Ups OR Chest to Bar Pull-Ups
    - 12 Bar Facing Burpees

    [TOTAL CAP: 12min]
  • After Party: September Focus, Day 16:
    For Time:
    30 Toes To Bar
What a way to start the week, if you did the Open in February this year you now have a great opportunity to prove how much fitter you've gotten in the last 6 months!
  • A. CrossFit Games Open 19.4:
    For total time:
    First, 3 rounds of:
    - 10 Power Snatches (43/29kg)
    - 12 Bar Facing Burpees

    Then, rest EXACTLY 3 minutes before continuing with:

    3 rounds of:
    - 10 Bar Muscle Ups
    - 12 Bar Facing Burpees
    [TOTAL CAP: 12min]
  • After Party: September Focus, Day 16:
    For Time:
    - 30 Toes To Bar
The Barbell Program will as per usual be coached by Coach Alan in the CCF Barbell Club at 17.30 in Gardens. The program there will work as a great primer for 19.4, but if you are worried it will effect your performance you can choose to hold back a bit on the loads.
  • Barbell 1: Power Snatch:
    E2MOM - Build to a Heavy Triple:
    - 1.1.1 Power Snatch
    *rest 10s between reps
  • Barbell 2: Power Cleans:
    E30s x 10:
    - 3 TnG Power Cleans @ the weight from A
  • Barbell 3: Back Squat:
    EMOM10:
    - 2 Back Squat @ 60%
  • A. CrossFit Games Open 19.4:
    For total time:
    First, 3 rounds of:
    - 10 Power Snatches (43/29kg)
    - 12 Bar Facing Burpees

    Then, rest EXACTLY 3 minutes before continuing with:

    3 rounds of:
    - 10 Bar Muscle Ups
    - 12 Bar Facing Burpees
    [TOTAL CAP: 12min]
  • After Party: September Focus, Day 16:
    For Time:
    - 30 Toes To Bar
Today's Cardio45 goals: Go hard on bike but try to never stop moving during the remainder of the 25min!
  • A. High Five:
    25min - Buy-in: 50/35 Cal Assault Bike, then AMRAP in the remainder of the time, 5-10-15.... (up in 5's):
    - Calorie Row
    - Burpees over Rower
    - Ring Rows
    - Russian Kettlebell Swings
  • A. "The Skill Train":
    In teams of 3-4, AMRAP 25, Up in 10, so 10-20-30... etc:
    - Handstand Push-Ups
    - Calorie Row
    - Pistols
    - Wall Balls (20/14lbs)

    *Teams can split movements anyhow but must keep the same order throughout the entire workout.
  • A. Snatch Complex:
    Build to Heavy:
    - High Hang Snatch
    - 1 Snatch Balance
    - 1 Overhead Squat
  • B. Snatch Balance and Overhead Squat:
    Build to Heavy:
    - 1 Snatch Balance
    - 1 Overhead Squat
  • C. Overhead Squat:
    Build to Heavy:
    - 1 Overhead Squat
  • A. Snatch Complex:
    Build to Heavy:
    - High Hang Snatch
    - 1 Snatch Balance
    - 1 Overhead Squat
  • B. Snatch Balance and Overhead Squat:
    Build to Heavy:
    - 1 Snatch Balance
    - 1 Overhead Squat
  • C. Overhead Squat:
    Build to Heavy:
    - 1 Overhead Squat
  • D. "The Skill Train":
    In teams of 3-4, AMRAP 25, Up in 10, so 10-20-30... etc:
    - Handstand Push-Ups
    - Calorie Row
    - Pistols
    - Wall Balls (20/14lbs)
  • A. Rowing Intervals:
    Rowing Intervals - E5MOM x6:
    - Row 750m, perform 10 Push Ups & 30s Plank Hold in the rest
  • A. OPEN 18.2a:
    For Time, 1-2-3-4-5-6-7-8-9-10 of:
    - Kettlebell Front Squats (2*16/12kg)
    - Bar Facing Burpees
    in the remainder of 12min:
  • B. OPEN 18.2b:
    Establish:
    - 1RM Squat Clean
  • After Party: September Focus, Day 13:
    For Tme:
    - 30 Cal Row ALL OUT
    * beat last weeks score
  • A. OPEN 18.2a:
    For Time, 1-2-3-4-5-6-7-8-9-10 of:
    - Dumbbell Front Squats (2*22.5/15kg)
    - Bar Facing Burpees
    in the remainder of 12min B
  • B. OPEN 18.2b:
    Establish:
    - 1RM Squat Clean
  • After Party: September Focus, Day 13:
    For time:
    - 30 Cal Row ALL OUT
    *beat last weeks score
  • A. OPEN 18.2a:
    For Time, 1-2-3-4-5-6-7-8-9-10 of:
    - Dumbbell Front Squats (2*22.5/15kg)
    - Bar Facing Burpees
    in the remainder of 12min B
  • B. OPEN 18.2b:
    Establish:
    - 1RM Squat Clean
  • C. Handstand Push-ups:
    - 30 Parallette Handstand Push-Ups
  • After Party: September Focus, Day 13:
    For time:
    - 30 Cal Row ALL OUT
    *beat last weeks score
  • A. The final push:
    30min Assault Bike @ 80-85% effort (aerobic), at start and E6MOM (5 Rounds) get off and perform:
    - 7 Push-Ups
    - 9 Ball Slams
    - 11 D-Ball Squats Squats
    * this WOD finishes on the bike, go HARD on the last round of the bike
  • A. Triple TroubleĆ¢:
    3 Rounds For Total Gymnastic Reps:
    #1: 2min AMRAP: 50 Double Unders + Max Ring Muscle Ups OR Ring Dips
    Rest 1min
    #2: 2min AMRAP: 15/12 Cal Assault Bike + Max Bar Muscle Ups OR CTB Pull-Ups
    Rest 1min
    #3: 15/12 Cal Ski Erg + Max Toes To Bar
    Rest 1min
  • B. Handstand Walk:
    Skill Thursday:
    - Handstand Walk
  • A. Triple Trouble":
    3 Rounds For Total Gymnastic Reps:
    3 Rounds For Total Gymnastic Reps:
    #1: 2min AMRAP: 50 Double Unders + Max Ring Muscle Ups
    Rest 1min
    #2: 2min AMRAP: 15/12 Cal Assault Bike + Max Bar Muscle Ups
    Rest 1min
    #3: 15/12 Cal Ski Erg + Max Toes To Bar
    Rest 1min
  • B. Handstand Walk:
    Skill Thursday:
    - Handstand Walk
  • A1. Cardio Annie:
    12min AMRAP:
    - 50-40-30-20-10 Single OR Double Unders
    - Ab Mat Sit Ups

    REST 3min A2
  • A2. Cardio Annie:
    12min AMRAP: 25-20-15-10-5
    - Shuttle Runs
    - Russian Plate Twists
    (1 touch per side = 1 rep)
  • A. CCF EMOM of the week:
    On 0:00 - EMOM7 - build to max:
    - 1 Power Clean
    - 1 Strict Press
    REST 3min to B
  • B. CCF EMOM of the week:
    On 10:00 - EMOM6 - Built to max:
    - 1 Power Clean
    - 3 Push Press
    REST 2min to C
  • C. CCF EMOM of the week:
    On 19:00 EMOM 5 - Build to max:
    - 1 Power Clean
    - 5 Push Jerks
  • After Party: September Focus, Day 11:
    For Time:
    - 30 DB Step Overs (2 Dumbells in hand, step over to other side for one rep)
  • A. CCF EMOM of the week:
    On 0:00 EMOM7 - build to max:
    - 1Power Clean
    - 1 Strict Press
    REST 3min to B
  • B. CCF EMOM of the week:
    On: 10:00 EMOM6 - Built to max:
    - 1 Power Clean
    - 3 Push Press
    REST 2min to C
  • C. CCF EMOM of the week:
    n 19:00 EMOM 5 - Build to max:
    - 1 Power Clean
    - 5 Push Jerks
  • After Party: September Focus, Day 11:
    For Time:
    - 30 DB Step Overs (2 Dumbells in hand, step over to other side for one rep)
  • Barbell 1: Warm Up:
    Warm Up :
    - 1 Snatch Lift Off
    - 1 Pause Snatch Pull
    - 1 Hang Snatch High Pull / Chinese Pull @ 50-60% of 1RM
  • Barbell 2: Snatch Complex:
    E90s x7 - build to heavy:
    - 3 Snatch Hang Pulls
    - 1 Hang Power Snatch
  • Barbell 3: Snatch Pulls:
    E90s x7:
    - 2 Snatch Pulls @ 100-110% with a SLOW descent on the second one (3s)
  • A. CCF EMOM of the week:
    On 0:00 EMOM7 - build to max:
    - 1Power Clean
    - 1 Strict Press
    REST 3min to B
  • B. CCF EMOM of the week:
    On: 10:00 EMOM6 - Built to max:
    - 1 Power Clean
    - 3 Push Press
    REST 2min to C
  • C. CCF EMOM of the week:
    n 19:00 EMOM 5 - Build to max:
    - 1 Power Clean
    - 5 Push Jerks
  • After Party: September Focus, Day 11:
    For Time:
    - 30 DB Step Overs (2 Dumbells in hand, step over to other side for one rep)
  • A. Mikko's Aerobic Quadrant:
    8 sets, EMOM32 for lowest Calorie:
    1. Assault Bike
    2. Row
    3. Ski Erg
    4. Bike Erg
    5. REST
    *Score is the lowest number of cals in ANY round on ANY station.
  • A. Mind over metal:
    7 Rounds for Time (all with 24/16kg KB):
    - 5 Box Jumps (60/50cm)
    - 10m Right Arm Front Rack Lunges
    - 10m Left Arm Front Rack Lunges
    - 10 Right Arm Kettlebell Cleans
    - 10 Left Arm Kettlebell Cleans

    *Except for Box Jumps: Every time the Kettlebell rests anywhere else but in Front Rack or Hang = 5 Burpees
    [CAP: 25min]
  • After Party: September Focus, Day 10:
    For time:
    - 30 Cal Assault Bike ALL OUT
    *beat last weeks score
  • A. Mind over Metal Performance Version:
    7 Rounds for time (all with 32/24kg KB):
    - 5 Box Jumps (77/60cm)
    - 10m Right Arm Front Rack Lunges
    - 10m Left Arm Front Rack Lunges
    - 10 Right Arm Kettlebell Cleans
    - 10 Left Arm Kettlebell Cleans.

    *Except for Box Jumps:
    - Every time the Kettlebell rests anywhere else but in Front Rack or Hang = 5 Burpees
  • After Party: September Focus, Day 10:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last weeks score
  • A. Mind over Metal Performance Version:
    7 Rounds for time (all with 32/24kg KB):
    - 5 Box Jumps (77/60cm)
    - 10m Right Arm Front Rack Lunges
    - 10m Left Arm Front Rack Lunges
    - 10 Right Arm Kettlebell Cleans
    - 10 Left Arm Kettlebell Cleans.

    *Except for Box Jumps:
    - Every time the Kettlebell rests anywhere else but in Front Rack or Hang = 5 Burpees
  • After Party: September Focus, Day 10:
    For Time:
    - 30 Cal Assault Bike ALL OUT
    *beat last weeks score
  • A. "The Russian Ladder":
    25min AMRAP:
    - 15x10m Shuttle Runs
    - 20m Walking Lunges
    - 25 DB Hang Power Cleans
    - 20m Bear Crawl
    - 15m Burpee Broad Jump
Today's WOD is a cool variation of an CrossFit Games Open workout from 2017. What we are chasing here is "Intended Stimulus" which for us means that we should find a modification option that makes it doable but very tough for us to get into the third block (8 CTB / 4 OHS). Let your coaches help you find the right load on the bar and the right version of pull ups to make this happen!
  • A. CrossFit Games Open 17.3 - CCF Fitness version:
    Prior to 8:00, complete:
    3 rounds of:
    6 Chest To Bar Pull Ups
    6 Over Head Squats, (34/24kg)
    Then, 3 rounds of:
    7 Chest To Bar Pull Ups
    5 Over Head Squats, (43/29kg)
    *Prior to 12:00, complete 3 rounds of:
    8 Chest To Bar Pull Ups
    4 Over Head Squats, (52/34kg)
    *Prior to 16:00, complete 3 rounds of:
    9 Chest To Bar Pull Ups
    3 Over Head Squats, (61/43kg)
    *Prior to 20:00, complete 3 rounds of:
    10 Chest To Bar Pull Ups
    2 Over Head Squats, (70/48kg)
    Prior to 24:00, complete 3 rounds of:
    11 Chest To Bar Pull Ups
    1 Over Head Squats, (79/56kg)

    *If all reps are completed, time cap extends by 4 minutes.
  • After Party: September focus, Day 9:
    For Time:
    - 30 Strict Handstand Push-Ups
    *if you know you can +10 unbroken reps add a range of motion
Today's WOD is a cool VARIATION of an CrossFit Games Open workout from 2017. What we are chasing here is "Intended Stimulus" which for us means that we should find a modification option that makes it doable but very tough for us to get into the third block (8 CTB / 4 Snatches). We are here providing you with a lower load to ensure that you don't get stuck on the Snatches. If you have done the RX version before and KNOW you will get past the 8min mark it's also ok to go with that!
  • A. CrossFit Games Open 17.3 - CCF Performance Version:
    Prior to 8:00, complete:
    3 rounds of:
    6 Chest to Bar Pull Ups
    6 Squat Snatches, (34/24kg)
    Then, 3 rounds of:
    7 Chest to Bar Pull Ups
    5 Squat Snatches, (43/29kg)
    *Prior to 12:00, complete 3 rounds of:
    8 Chest to Bar Pull Ups
    4 Squat Snatches, (52/34kg)
    *Prior to 16:00, complete 3 rounds of:
    9 Chest to Bar Pull Ups
    3 Squat Snatches, (61/43kg)
    *Prior to 20:00, complete 3 rounds of:
    10 Chest to Bar Pull Ups
    2 Squat Snatches, (70/48kg)
    Prior to 24:00, complete 3 rounds of:
    11 Chest to Bar Pull Ups
    1 Squat Snatches, (79/56kg)

    *If all reps are completed, time cap extends by 4 minutes.
  • After Party: September Focus, Day 9:
    For Time:
    - 30 Strict Handstand Push-Ups
    *if you know you can +10 unbroken reps add a range of motion
Barbell 1-3 is as always coached in our CCF Barbell Club with Coach Alan at 17.30-18.30 in Gardens. The Open WOD has a good lighter variation under "CCF Performance" in that tab, could be a great way to find more volume and intensity either if your CTB capacity is low, or if the loads are too high on the Snatches.
  • Barbell 1: Warm Up Complex:
    EMOM10 @ 50-60% of 1RM Clean:
    - 1 Clean Lift-Off
    - 1 Pause Clean Pull
    - 1 Hang Clean High Pull/Chinese Pull
  • Barbell 2: Power Clean:
    E2MOM x4:
    - Power Clean 8-8-8-8RM
  • Barbell 3: Front Squat:
    : EMOM7, Speed Work:
    - 1 Front Squat @ 70%
  • A. CrossFit Games Open 17.3 - Rx:
    Prior to 8:00, complete:
    3 rounds of:
    6 Chest to Bar Pull Ups
    6 Squat Snatches, (43/29kg)
    Then, 3 rounds of:
    7 Chest to Bar Pull Ups
    5 Squat Snatches, (61/43kg)
    *Prior to 12:00, complete 3 rounds of:
    8 Chest to Bar Pull Ups
    4 Squat Snatches, (84/56kg)
    *Prior to 16:00, complete 3 rounds of:
    9 Chest to Bar Pull Ups
    3 Squat Snatches, (102/65kg)
    *Prior to 20:00, complete 3 rounds of:
    10 Chest to Bar Pull Ups
    2 Squat Snatches, (111/75kg)
    Prior to 24:00, complete 3 rounds of:
    11 Chest to Bar Pull Ups
    1 Squat Snatch (120/79kg)

    *If all reps are completed, time cap extends by 4 minutes.
  • After Party: September Focus, Day 9:
    For Time:
    - 30 Strict Handstand Push Ups

    *if you know you can +10 unbroken reps add range of motion
3x high intensity and cardio filled workouts in 1! Today we don't only build a lot of fitness with 3 different "couplets", but we also test and improve your ability to recover between efforts with the minimum of 3min rest between each workout.
  • A1. Machine Mambo #1:
    On 0:00 - 21-15-9:
    - Row Cals
    - Wall Balls

    [CAP: 7min]
  • A2. Machine Mambo #2:
    On 10:00 - 21-15-9:
    - Assault Bike
    - Burpees
    [Cap: 7min]
  • A3. Machine Mambo #3:
    On 20:00, 21-15-9:
    - Ski Erg
    - Ring Rows
    [Cap: 7min]
  • A. The Summit:
    In teams of 3-4, FOR TIME:
    - 100 Cal Assault Bike vs Bear Hug Hold (Heavy sandbag / Dball)
    - 150 Goblet Squats (32/24kg)
    - 200 KBS (32/24kg)
    - 150 Pistols
    - 100 Cal Assault Bike vs Bear Hug Hold (Heavy sandbag / Dball)
    *Goblet, KBS, Pistols can be shared anyhow but reps can only be performed while one person hangs from a bar
    [CAP: 30min]
  • Barbell 1: Clean Complex:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Front Squat
    - 1 Split Jerk
  • Barbell 2: Front Squats:
    E2MOM x 7:
    - 3 Front Squats @ 70% of 1RM
  • Barbell 3: Cleans Pulls:
    E90s x 7:
    - 2 Pause Clean Pulls @ 100-110% of 1RM Clean (2s AT knee)
  • Barbell 1: Clean Complex:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Front Squat
    - 1 Split Jerk
  • Barbell 2: Front Squats:
    E2MOM x 7:
    - 3 Front Squats @ 70% of 1RM
  • Barbell 3: Cleans Pulls:
    E90s x 7:
    - 2 Pause Clean Pulls @ 100-110% of 1RM Clean (2s AT knee)
  • D. The Summit:
    In teams of 3-4, FOR TIME:
    - 100 Cal Assault Bike vs Bear Hug Hold (Heavy sandbag / Dball)
    - 150 Goblet Squats (32/24kg)
    - 200 KBS (32/24kg)
    - 150 Pistols
    - 100 Cal Assault Bike vs Bear Hug Hold (Heavy sandbag / Dball)
    *Goblet, KBS, Pistols can be shared anyhow but reps can only be performed while one person hangs from a bar
    [CAP: 30min]
  • A. Mikko's Shuttle Triangle:
    EMOM32 - alternating:
    1. Ski Erg
    2. Row
    3. Shuttle Runs
    4. REST
    [LOWEST reps in any round on any station = score]
This Hero WOD mixes two very cool CrossFit domains: High Volume High Skills plus Strongman carry work! Choose the right version of the pulling and pushing gymnastic for YOUR level and you'll have a great chance to build some serious fitness today. PS. We've actually added distance to the carries for this Hero WOD to change the dynamics slightly, enjoy.
  • A. HERO WOD: DOGOBAI - CCF Fitness Version:
    7 Rounds for Time:
    - 4 Ring Muscle Ups OR 8 Ring Dips OR 8 Push Ups
    - 40m KB Farmers Carry (2x22.5/15kg DB or 24/16kg KB)

    [CAP 25min]
  • After Party: September Focus, Day 6:
    For Time:
    - 30 Devils Presses
    (2x Dumbbells that could be done unbroken)
Want to build some more muscle up capacity in the rings? You're welcome.. ;) PS. We actually added load to the carries for this Hero WOD to change the dynamics slightly, enjoy.
  • A. HERO WOD - DOBOGAI (Heavy upgrade):
    7 Rounds for Time:
    - 8 Ring Muscle Ups
    - 20m DBs Farmers Carry (2x45/32kg DB or 40/28kg KB)


    [CAP: 25min]
  • After Party: September Focus, Day 6:
    For Time:
    - 30 Devils Presses (2x DB that could be done unbroken)
The Barbell piece will as always be coached in our CCF Bonfire across our 3 boxes! The Open is coming and so is the ring muscle ups, so here's a great chance to build some proper capacity for them. PS. We've actually added some load to the carries in this Hero WOD to change the dynamics slightly, enjoy.
  • Barbell 1: Snatch Balance and Overhead Squat:
    E90s x 10:
    - 1 Snatch Balance
    - 2 Overhead Squats
  • A. HERO WOD - DOBOGAI:
    7 Rounds for Time:
    - 8 Ring Muscle Ups
    - 20m DBs Farmers Carry (2x45/32kg DB or 40/28kg KB)


    [CAP: 25min]
  • After Party: September Focus, Day 6:
    For Time:
    - 30 Devils Presses (2x DB that could be done unbroken)
Today we are building proper Aerobic Capacity while "sprinting" through some basic Gymnastic movements every 5 minutes to get a welcome break from the bike, enjoy your newly won fitness!
  • A. The Gymnastic Cycle:
    30min Assault Bike at a hard but sustainable effort, at the start and E5MOM (6 rounds) get off and perform:
    - 5 Push Ups,
    - 10 Sit-Ups
    - 15 Air Squats