WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
As many rounds and reps as possible in 15 minutes of: 3 burpees 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
As many rounds and reps as possible in 20 minutes of: 30 strokes on the rower 10 deadlifts 50 single-unders or jumping jacks ♀ 55 lb (25 kg)* ♂ 75 lb (34 kg)* *The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)
As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 single-unders ♀ 95 lb (43 kg) ♂ 135 lb (61 kg)
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans
Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 6-lb ball to 9-ft target, 35-lb cleans* ♂ 10-lb ball to 10-ft target, 45-lb cleans* *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups ♀ 10-lb ball to 9-ft target, 65-lb cleans ♂ 14-lb ball to 10-ft target, 95-lb cleans
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs or walks (1 rep = 50 ft) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster for best technique and load. Time begins immediately following the completion of 23.2A. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 6 snatches (weight 4) ♀ 45 lb, 65 lb, 75 lb, 85 lb ♂ 65 lb, 95 lb, 115 lb, 135 lb
Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb
Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs Scaled wall walks, 20-lb dumbbell, 20-in box, may step up on box jump-overs
Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35-lb dumbbell, 20-in box
Complete as many rounds as possible in 15 minutes of: 3 bear crawls 12 dumbbell snatches 15 box step-overs 10-lb dumbbell, 12-in box
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb. dumbbells
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb. dumbbells
Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target
Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target
Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. Stop at 20 minutes.
Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 hanging knee-raises 50 single-unders 15 squat cleans, 95 lb. 25 hanging knee-raises 50 single-unders 13 squat cleans, 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee-raises 50 single-unders 11 squat cleans, 135 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee-raises 50 single-unders 9 squat cleans, 155 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee-raises 50 single-unders 7 squat cleans, 185 lb. Stop at 20 minutes.
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks 14-cal. row Men use 35-lb. dumbbell
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row Men use 50-lb. dumbbell
Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb.
Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin-over-bar pull-ups 6 thrusters 6 jumping chin-over-bar pull-ups 9 thrusters 9 jumping chin-over-bar pull-ups 12 thrusters 12 jumping chin-over-bar pull-ups 15 thrusters 15 jumping chin-over-bar pull-ups 18 thrusters 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 65 lb.
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds. Men use 35-lb. dumbbells
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups