WOD: Tuesday

A. Choose one of the following:
5 Sets of Max Reps Pull-ups
EMOM x 10: Pull-ups/Muscle-up
30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

For time:
30 Push Jerks 60/40kg
60 Deadlifts 60/40kg
30 Push Jerks 60/40kg


WOD: Monday

EMOM x 30:
1. 3 Front Squat (from the ground)
2. Push-ups
3. Double-unders
*You choose the load and reps to maintain across.

Nath Selleck

WOD: Saturday

Partner Series
Things to know:
*You don’t have to have a pre-organised partner. Turn up as usual and we will help you work it out.
*You do not need to have the same partner each week.
*Partners can be mixed gender.
*You do not need to complete the full three weeks.
*Workouts will be programmed to be as inclusive as possible.

AMRAP in 5 minutes:
Max reps thrusters 30/20kg
*One partner working at a time.

Rest 10 min.

AMRAP in 5 minutes:
8 x 10m Shuttle Run
2 x 10m Walking Lunge
*One starts on the shuttle, the other on the lunge.
*You may not both be on the same exercise at the same time.

Rest 10 min.

AMRAP in 5 minutes:
DB Snatch 15/10kg
*One partner starts on the DB, the other on Burpees.
*At 2:30 you will swap positions.

Beach human tunnel ball2

WOD: Friday

A. 1 Halting Snatch Deadlift + 1 Hang Snatch
*Build in weight across 7-10 sets.

B. Three rounds for time of:
100 Double-unders
30 Toes to Kettlebell

*Reminder to get your partners ready for our in house partner series kicking off on Saturday. Check out the slider bar to learn more.


WOD: Thursday

30 rounds for time of:
1 Muscle-up
2 Burpee Box Jump-overs 30/24″
3 Front Squats 60/40kg


WOD: Wednesday

Five rounds, each for time of:
1 Sled Push 60/40kg
2 Farmers Carry 90/60k
4 Bear Crawl
Row 200m
*Rest as necessary between rounds.


WOD: Tuesday

A. Shoulder Press 5 x 8-10 reps
*Bar is taken from the ground.
*Maintain the same load across.

B. Five rounds for time of:
14 DB Hang Clean and Push Press* 1 x 22.5/15kg
10 x 10m shuttle run.
*7 per side.

CCF logo

WOD: Monday


For time:
50 Pull-ups
Run 400m
21 Thruster 42.5/30kg
Run 800m
21 Thruster
Run 400m
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


WOD: Saturday

For time:
5 Rope Climbs
25 Box Step Overs 20″ 22.5/15kg
4 Rope Climbs
20 Box Step Overs
3 Rope Climbs
15 Box Step Overs
2 Rope Climbs
10 Box Step Overs
1 Rope Climb
5 Box Step Overs
*Please bring long socks.
*Various rope climbing options and substitutions will be offered.


WOD: Friday

For time:
Run 400m
Rest 1 min.
Run 800m
Rest 2 min.
Run 1200m
Rest 3 min.
Run 1600m
*A rowing version will be supplied for those with impact related injuries.