WODS

Book Free Intro Session CCF Travelling CrossFitter
  • A. Long Distance Throw Med Ball:
    For Distance:
    - Med Ball throw
  • B. The Long Race:
    In teams of 3-4 - 30min AMRAP: 10-20-30-40... Reps of:
    - 20m Med Ball Shuttle Runs (1 person)
    - 20m Med Ball Passes
    - Med Ball Sit Ups over Plank
    -20m Med Ball Passes

    The workout goes: Team performs 10x20m Shuttles with the ball, Team spreads out and passes the ball over the 20m length, Team Performs 10 Med Ball Sit Ups, Team spreads out and passes the ball over the 20m length, Team performs 20x20m Shuttles etc
  • Barbell 1. Warm Up Complex:
    EMOM7:
    - 1 Clean Pause Pull
    - 1 Muscle Clean
    - 1 High Hang Power Clean
    *moderate loads for speed
  • Barbell 2. Power Cleans:
    EMOM15 - Minute 1-5:
    - 3 Power Cleans
    Min 6-10:
    - 2 Power Cleans
    Min 11-15:
    - 1 Power Clean
    *YOU choose loads that you can move well with.
  • Barbell 3. Snatch Lift Offs:
    E90s x7:
    - 1 Snatch Lift Offs with LONG Pause @ 110-120% (5s at the knee, 3s Down
  • Barbell 1. Warm Up Complex:
    EMOM7:
    - 1 Clean Pause Pull
    - 1 Muscle Clean
    - 1 High Hang Power Clean
    *moderate loads for speed
  • Barbell 2. Power Cleans:
    EMOM15 - Minute 1-5:
    - 3 Power Cleans
    Min 6-10:
    - 2 Power Cleans
    Min 11-15:
    - 1 Power Clean
    *YOU choose loads that you can move well with.
  • Barbell 3. Snatch Lift Offs:
    E90s x7:
    - 1 Snatch Lift Offs with LONG Pause @ 110-120% (5s at the knee, 3s Down
  • A. The Long Race:
    In teams of 3-4 - 30min AMRAP: 10-20-30-40... Reps of:
    - 20m Med Ball Shuttle Runs (1 person)
    - 20m Med Ball Passes
    - Med Ball Sit Ups over Plank
    -20m Med Ball Passes

    The workout goes: Team performs 10x20m Shuttles with the ball, Team spreads out and passes the ball over the 20m length, Team Performs 10 Med Ball Sit Ups, Team spreads out and passes the ball over the 20m length, Team performs 20x20m Shuttles etc
  • A. Iron Movement:
    5x 4min AMRAP/1min REST:
    - 1/1 Turkish Get Up
    - 2/2 One-Arm Kettle Bell Clean
    - 3 Kettlebell Goblet Squat
    - 4 American Kettle Bell Swings
    - 5/5m Walking Lunge
    - 6 Cal Row
What better way to finish off our Super Hero Levels Testing Weeks than with the most classic benchmark of all? Go hard and see where you are right now, but even more importantly where you aim to be 8 weeks from now! Our CCF Super Hero Levels for Fran is: #HUMAN: sub 10min (Scaled) #HERO: sub 8min (Rx) #SUPER HERO: sub 3min (Rx)
  • A. CCF Snatch Complex:
    E90s x6 to heaviest:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
  • B. Fran:
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • B. February focus, day 21 of 29 - Static Holds:
    Accumulate 3min of:
    - Nose To Wall Hand Stanc
What better way to finish off our Super Hero Levels Testing Weeks than with the most classic benchmark of all? Go hard and see where you are right now, but even more importantly where you aim to be 8 weeks from now! Our CCF Super Hero Levels for Fran is: #HUMAN: sub 10min (Scaled) #HERO: sub 8min (Rx) #SUPER HERO: sub 3min (Rx)
  • A. CCF Snatch Complex:
    E90s x6 to heaviest:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
  • B. Fran:
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • After Party. February focus, day 21 of 29 - Static Hold:
    Accumulate 3min of:
    - Nose To Wall Hand Stand
You know the deal, the extra lifting (Heavy Clean & Jerk) will take place in our Bonfires across Cape Town, join it and then smash your Fran to end off the 3 weeks of CCF Super Hero Levels Testing!
  • A. CCF Snatch Complex:
    E90s x6 to heaviest:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
  • B. Clean and Jerk:
    EMOM Death By:
    - Clean & Jerk, Start at 70%, if this is less than 70kg add 2.5kg per lift/if this is equal to or more than 70kg add 5kg per lift when failing go down 5/10kg (2 steps) from last successful lift and sit out the next minute.

    After the 3rd miss, you are done.

    [CAP 20min - if you realise that you will run out of lifts, add bigger in the last 5 minutes]
  • B. Fran:
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • After Party. February focus, day 21 of 29 - Static Hold:
    Accumulate 3min of:
    - Nose To Wall Hand Stand
  • A. The Juice Press:
    2 Rounds of 2min ON/1min OFF per station:
    1. Wall Balls
    2. Ski Erg
    3. Ring Rows
    4. No Push Up Burpees
  • Finisher. Nose To Wall Hand StanD:
    Accumulate 3min of:
    - Nose To Wall Hand Stand
  • A. Double Unders:
    10min of skill practice:
    - Double Unders
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • After Party. February focus, day 20 of 29 - Static Holds:
    Accumulate 3min of:
    - Mature Support
  • A. Double Unders:
    10min of skill practice:
    - Double Unders
  • B. Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • After Party. February focus, day 20 of 29 - Static Holds:
    Accumulate 3min of:
    - Mature Support
  • A. Around the World 7.0:
    1min per station - 5 rounds:
    1. Assault Bike (calories)
    2. Bear Crawl (meters)
    3. Single OR Double Unders
    4. Hollow Rocks
    5. Row (Calories)
    6. REST
  • Finisher. Mature Support:
    Accumulate 3min of:
    - Mature Support
A NEW CCF Special Tester! If yesterday was very short and testing your all out power output, today is... optional? Kind of, the faster you finish the fast you're done at least. Come in and get FIT with Moby Dick!
  • A. CCF Special Tester #6 - Moby Dick:
    For Time 2000m Row with Death By Burpees:
    ON 1:00 - 1 lateral burpee
    ON 2:00 - 2 lateral burpees etc, failure to complete burpees - meters left on rower added as seconds & burpees done in last minute deducted from that.
  • After Party. February focus, day 19 of 29 - Static Hold:
    Accumulate 3 min:
    - Hand from rings (ideally in False Grip)
A NEW CCF Special Tester! If yesterday was very short and testing your all out power output, today is... optional? Kind of, the faster you finish the fast you're done at least. Come in and get FIT with Moby Dick!
  • A. CCF Special Tester #6 - Moby Dick:
    For Time 2000m Row with Death By Burpees:
    ON 1:00 - 1 lateral burpee
    ON 2:00 - 2 lateral burpees etc, failure to complete burpees - meters left on rower added as seconds & burpees done in last minute deducted from that.
  • After Party. February focus, day 19 of 29 - Static Hold:
    Accumulate 3 min:
    - Hand from rings (ideally in False Grip)


  • Barbell 1. Power Snatch:
    7 sets to heaviest (beat last week's triples":
    - Power Snatch Cluster, 1.1 rest exactly 10 sec between the 2 singles and 90s between the set.
  • Barbell 2. Snatch Balance and Overhead Squat:
    E2MOM x5 - build to today's heavy:
    - 1 Snatch Balance
    - 1 Overhead Squat
  • Barbell 3. Back Squats:
    E2MOM X4 @ 80 - 90% of 1RM:
    - 2 reps of 1 & 1/4 Back Squat (3s pause above parallel before bouncing)
  • A. CCF Special Tester #6 - Moby Dick:
    For Time 2000m Row with Death By Burpees:
    ON 1:00 - 1 lateral burpee
    ON 2:00 - 2 lateral burpees etc, failure to complete burpees - meters left on rower added as seconds & burpees done in last minute deducted from that.
  • After Party. February focus, day 19 of 29 - Static Hold:
    Accumulate 3 min:
    - Hand from rings (ideally in False Grip)


  • A. Turtle vs Hare:
    30 min AMRAP:
    - Assault Bike @ 80-85%, E3MOM get off and perform:
    - 5 Slam Balls
    - 5 Bear Hug Squats*
    - 5 FAST burpees
    *Overhead ad back to the ground
  • Finisher Hang from Rings:
    Accumulate 3 min:
    - Hand from rings (ideally in False Grip)

  • A. Strict Handstand Push Up:
    On 0:00:
    - Max Unbroken Strict Handstand Push Ups
  • B. Pull Ups:
    On 06:00:
    - Max Unbroken Strict Pull-Ups
  • C. Assault Bike:
    On 12:00:
    - 1min AMRAP: Calorie Assault Bike
  • After Party. February focus, day 18 of 29 - Static Holds:
    Accumulate 3min:
    - Hang from rings, ideally in FALSE GRIP
  • A. Strict Handstand Push Up:
    On 0:00:
    - Max Unbroken Strict Handstand Push Ups
  • B. Pull Ups:
    On 06:00:
    - Max Unbroken Strict Pull-Ups
  • C. Assault Bike:
    On 12:00:
    - 1min AMRAP: Calorie Assault Bike
  • After Party. February focus, day 18 of 29 - Static holds:
    Accumulate 3min:
    - Hang from rings, ideally in FALSE GRIP
  • Barbell 1. Overhead Complex Warm Up:
    EMOM 7 from Rack:
    - 1 Push Press
    - 1 Push Jerk
    - 1 Split Jerk
    *Keep loads moderate
  • Barbell 2. Split Jerks:
    E90s x7 - BEAT LAST WEEK:
    - 1 Pause Split Jerk (2s in bottom of dip, do NOT redip)
    - 1 Split Jerk
  • Barbell 3. Jerk Dip Squats:
    Jerk PAUSE Dip Squats, 5x2 @ 120-130% of 1RM
    *no drive just down, hold 2s, up.
  • A. Strict Handstand Push Up:
    On 0:00:
    - Max Unbroken Strict Handstand Push Ups
  • B. Pull Ups:
    On 06:00:
    - Max Unbroken Strict Pull-Ups
  • C. Assault Bike:
    On 12:00:
    - 1min AMRAP: Calorie Assault Bike
  • After Party. February focus, day 18 of 29 - Static holds:
    Accumulate 3min:
    - Hang from rings, ideally in FALSE GRIP
  • A. Body rockers:
    5 Rounds of 3min ON/1min OFF:
    - 10/7 Calorie Ski Erg
    - 5x10m Shuttle Run
    - 10 Push-Ups
    - 10 Sit-Ups
    - 10 Stationary Lunges
    - 5x10m Shuttle Run
    *continue each round where the last one ended
  • Finisher. Hang in rings:
    Accumulate 3min:
    - Hang from rings, ideally in FALSE GRIP
  • A. Fight Gone Bad:
    3 Rounds, 1min AMRAP per station for Total Reps:
    - Wall Balls (20/14lbs)
    - Sumo Deadlift High Pull (34/24kg)
    - Box Jump (50/40cm)
    - Push Press (34/24kg)
    - Row (Cals)
    - REST
  • After Party. February focus, day 17 of 29 - Static Hold:
    Accumulate 3min:
    - Hollow Hold
  • A. Fight Gone Bad:
    3 Rounds, 1min AMRAP per station for Total Reps:
    - Wall Balls (20/14lbs)
    - Sumo Deadlift High Pull (34/24kg)
    - Box Jump (50/40cm)
    - Push Press (34/24kg)
    - Row (Cals)
    - REST
  • After Party. February focus, day 17 of 29 - Static holds:
    Accumulate 3min:
    - Hollow Hold
  • Barbell 1. CCF Snatch Warm Up:
    E2MOM x3 sets:
    - CCF Snatch Warm-Up
    *with increasing loads if possible
  • Barbell 2. Snatch:
    EMOM Death By Snatch, Start at 70% of LAST WEEKS HEAVIEST
    - F add 2.5kg/M add 5kg per lift
    *when failing to go down 5/10kg from last successful lift and sit out the next minute.
    After 3rd miss you are done.
  • Barbell 3. Front Squats:
    E2MOM x4:
    -2 reps of 1 & 1/4 Front Squats (3s pause above parallel before bouncing) @ 70-80% of 1RM Front Squat
  • A. Fight Gone Bad:
    3 Rounds, 1min AMRAP per station for Total Reps:
    - Wall Balls (20/14lbs)
    - Sumo Deadlift High Pull (34/24kg)
    - Box Jump (50/40cm)
    - Push Press (34/24kg)
    - Row (Cals)
    - REST
  • After Party. February focus, day 17 of 29 - Static holds:
    Accumulate 3min:
    - Hollow Hold
  • A. Crazy Eight:
    3 Rounds for Total Working Time, start a new round every 8min:
    - 500m Bike Erg
    - 500m Ski Erg
    - 1500m Assault Bike
  • Finisher. Hollow Hold:
    Accumulate 3min:
    - Hollow Hold
  • A. Warm Up:
    Hover Ball
  • B. Romeo and Juliet:
    With a Partner:
    - Run 400m
    - 40 Synchro Stationary Lunges
    - Run 400m
    - 40 Synchro Sit Ups
    - 400m Run
    - 40 Synchro Air Squats
    - 400m Run
    - 40 Synchro Burpees
    - 400m Run

    CAP: 8min after the first pair finishes!
  • Barbell 1. CCF Official Clean warm-up:
    CCF Official Clean warm-up (without the jerk) for 3 sets with increasing loads.
  • Barbell 2. Hang Clean and Front Squat:
    E2MOM x6, beat last week:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • Barbell 3. Back Squats:
    E2MOM x4:
    - 3 reps of 1 & 1/4 Back Squats (3s pause above parallel before bouncing) @ 70-80 of 1RM
  • Barbell 1. CCF Official Clean warm-up:
    CCF Official Clean warm-up (without the jerk) for 3 sets with increasing loads.
  • Barbell 2. Hang Clean and Front Squat:
    E2MOM x6, beat last week:
    - 1 High Hang Squat Clean
    - 2 Front Squats
  • Barbell 3. Back Squats:
    E2MOM x4:
    - 3 reps of 1 & 1/4 Back Squats (3s pause above parallel before bouncing) @ 70-80 of 1RM
  • A. Romeo and Juliet:
    With a Partner:
    - Run 400m
    - 40 Synchro Stationary Lunges
    - Run 400m
    - 40 Synchro Sit Ups,
    - 400m Run
    - 40 Synchro Air Squats
    - 400m Run
    - 40 Synchro Burpees
    - 400m Run
  • A. Up and Down Cardio Pyramid:
    For Time:
    - 15 Burpee Box Jumps/Step Ups
    - 1000m Row
    - 15 Burpee Box Jumps
    - 500m Ski Erg
    - 15 Burpee Box Jumps
    - 1000m Row
    - 15 Burpee Box Jumps

    CAP: 22min
  • Finisher. Wall Sit:
    Accumulate 3min of:
    - Wall Sit - add KB in front rack if possible
The classic DT! Yesterday was all about gymnastic endurance so today we balance that out with strength endurance with the barbell. Choose a load that you can go unbroken with for at least a couple of rounds and the stimulus will be perfect.
  • A. DT:
    5 Rounds For Time:
    12 Deadlifts (70/48 kg)
    9 Hang Power Cleans (70/48 kg)
    6 Push Jerks (70/48 kg)
  • After Party. February focus, day 14 of 29 - Static holds:
    E2MOM x 5:
    - Max Unbroken L-Sit for total seconds
The classic DT, but for our Performance athletes today we recommend the Hewcy version! Yesterday was all about gymnastic endurance so today we balance that out with strength endurance with the barbell. Today we recommend to choose a load that you could go unbroken with for at least one round and the stimulus will be perfect.
  • A. Heavy DT:
    5 Rounds for Time
    12 Deadlifts (93/66 kg)
    9 Hang Power Cleans (93/66 kg)
    6 Push Jerks (93/66 kg)
  • After Party. February focus, day 14 of 29 - Static Holds:
    E2MOM x 5:
    - Max Unbroken L-Sit for total seconds
Happy Valentines - Barbell as usual coached in the Bonfire classes in all 3 CCF Boxes!
  • Barbell 1. Power Snatch Clusters:
    7 sets to heavy but NO Misses*: 1.1.1. Rest 10 seconds between reps and 90s between sets.

    *1 miss = you're done building. Go back down to 80-90% of your last successful set and work on speed and technique with that for any remaining sets.
  • A. Heavy DT:
    5 Rounds for Time
    12 Deadlifts (93/66 kg)
    9 Hang Power Cleans (93/66 kg)
    6 Push Jerks (93/66 kg)
  • After Party. February focus, day 14 of 29 - Static Holds:
    E2MOM x 5:
    - Max Unbroken L-Sit for total seconds
  • A. Fantastic Cardio 4:
    4-8-12... etc reps of:
    - Calorie Assault Bike
    - 1-legged & 1-armed Deadlift (split reps up between left & right 4 reps = 2 L / 2 R)
    - Russian Kettle Bell Swings

    Score is finished round + extra reps

  • Finisher. Hang on bar:
    Accumulate 3min of Hang on the Bar
Proper Classic CrossFit Chipper testing your gymnastic endurance and overall fitness! NB: We are using a self-correcting Time Cap here to make you work within YOUR fitness level: - The Pull Ups has a time cap of 08:00 minutes. - The Push Ups has a total time cap of 15:00 minutes. *If not finished with any of the above 2 movements at their time cap, move on and add unfinished reps as seconds to your score.
  • A. Max Unbroken Strict Ring Muscle Ups or Ring Dips:
    Max Unbroken:
    - Strict Ring Muscle Ups
    - Ring Dips
  • B. Angie:
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats
  • After Party. February focus, day 13 of 29 - Static Holds:
    Accumulate 3min:
    - Hand Stand (free standing/wall supported/box)
Proper Classic CrossFit Chipper testing your gymnastic endurance and overall fitness! NB: We are using a self-correcting Time Cap here to make you work within YOUR fitness level: - The Pull Ups has a time cap of 08:00 minutes. - The Push Ups has a total time cap of 15:00 minutes. *If not finished with any of the above 2 movements at their time cap, move on and add unfinished reps as seconds to your score.
  • A. Max Unbroken Strict Ring Muscle Ups:
    Max Unbroken:
    - Strict Ring Muscle Ups
    - Ring Dips
  • B. Angie:
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats
  • After Party. February focus, day 13 of 29 - Static Holds:
    Accumulate 3min:
    - Hand Stand (free standing/wall supported/box)
Cardio Conditioning at it's best, start each Mini-AMRAP with a running buy-in to incentivise you to go hard from the start = plenty of endurance and stamina in the other movements to be won!
  • A. Here to there and everywhere:
    10 Rounds of 2min AMRAP/1min REST:
    Each Round has a 14x10m Shuttle Run Buy In - then perform AMRAP in reminder of 2min:
    1&6: Ski Erg Cals
    2&7: Ring Rows
    3&8: Sit Ups
    4&9: Row
    5&10: Push Ups

    *The score is total reps of all AMRAPS (Shuttle Runs doesn't count)
  • After Party. Ring Support:
    5 sets of 10-15s Ring Support, keep toes on the ground if needed
Today you get to choose your own adventure! Choose 1 of the following: A1. 2k Row A2.2k Ski Erg A3.10min Assault Bike [Calories] PS. We highly recommend you to choose the one that you think you'll do worst in - that way you'll attack your weaknesses and become better overall. The Row and 10min Ass Bike is part of our Super Hero Skill Levels.
  • A. 1RM Box Jump:
    For Height
  • A1. Choose your own adventure:
    For Time:
    - 2k Row
  • A2. Choose your own adventure:
    For time:
    - 2k Ski Erg
  • A3. Choose your own adventure:
    For calories:
    - 10min Assault Bike
  • After Party. February focus, day 12 of 29 - Static Hold:
    Accumulate 3min:
    - Perfect Hollow Hold & Perfect Superman Hold (both on the floor)
  • A. 1RM Box Jump:
    For Height
  • A1. Choose your own adventure:
    For time:
    - 2k Row
  • A2. Choose your own adventure:
    For Time:
    - 2k Ski Erg
  • A3. Choose your adventure:
    For calories:
    - 10min Assault Bike
  • After Party. February focus, day 11 of 29 - Static Holds:
    Accumulate 3min:
    - Perfect Hollow Hold & Perfect Superman Hold (both on floor)
  • Barbell 1. Snatch Pull Complex:
    EMOM 10:
    - 1 Snatch Segment Pull
    - 1 Snatch Pull
    - 1 Hang Snatch Pull with 2s in Triple Extension @ 70% of 1RM Snatch
  • Barbell 2. Snatch Lift Off:
    E90s x7:
    - 2 Snatch Lift Offs @ 115-125% (2s at the knee, keep these 5s heavier than last week)
  • Barbell 3. Accessory Midline Work:
    3 sets for quality:
    - 10 Romanian Deadlifts (moderate load)
    - 20 GHD Sit Ups
    - 30s L-Sit
  • A. 1RM Box Jump:
    For Height
  • A1. Choose your own adventure:
    For time:
    - 2k Row
  • A2. Choose your own adventure:
    For Time:
    - 2k Ski Erg
  • A3. Choose your adventure:
    For calories:
    - 10min Assault Bike
  • After Party. February focus, day 11 of 29 - Static Holds:
    Accumulate 3min:
    - Perfect Hollow Hold & Perfect Superman Hold (both on floor)
  • A. Around the World:
    6 Rounds, 1min per station:
    1. Bike Erg
    2. Walking Lunge Steps
    3. Single Skips OR Double Unders
    4. Bear Crawls (meters)
    5. No Push Up Burpees
    6 REST
  • Finisher. Dumbbell Press:
    30 Strict One-arm DB Press (per side, alternate at will)