WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
FINAL SCORE Total combined rep and calorie count from all 6 GRID BLOCKS
AMRAP 4' 7 Bar Pull-Up Movements 7 Power Snatches MEN RX: BAR MUSCLE-UPS / 60kg MASTERS 35+: BAR MUSCLE-UPS / 50kg MASTERS 40+: BAR MUSCLE-UPS / 50kg ADVANCED: C2B PULL-UPS / 50kg SCALED: PULL-UPS / 40kg WOMEN OPEN: PULL-UPS / 25kg
AMRAP 5' 7 Bar Pull-Up Movements 7 Power Snatches (Relay style - F, M1, M2) TEAM FEMALE: PULL-UPS / 25kg 1st MALE: C2B PULL-UPS / 40kg 2nd MALE: BAR MUSCLE-UPS / 50kg
AMRAP 8' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees MEN RX: 10kg MASTERS 35+: 10kg MASTERS 40+: 10kg ADVANCED: 10kg SCALED: 10kg WOMEN OPEN: 6kg
AMRAP 9' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees (Relay style - F, M1, M2) TEAM FEMALE: 6kg 1st MALE: 10kg 2nd MALE: 10kg
AMAZONIE All Division Amrap 10 Intermediate ----------------------------- 50 Share Heavy Du / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm) 20 Synchro Pull up 10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up 2x 15 Heavy Su I go You go 15 Synchro parallette shoot throughs 2x 15 Heavy Su (60 Su) 15/15 Synchro DB Longes 15/10 kg 2x 15 Heavy Su (60 Su) 15 Synchro HR Push up In remaining time Max Pull up
a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes) *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT
AMRAP 3 Min. x 4 Intervals: 35/25 Cal. Row Max. Dual DB Thrusters (Interval 1&2) Max. Dual DB Devils Presses (Interval 3&4) Male Dumbbells: 2x22,5Kg Female Dumbbells: 2x15Kg Flow: Male/Female/Male/Female Scoring: Max. Reps (Only DB reps counting)
6' AMRAP 10m walking lunges w/kb 2x20kg 3-6-9... toes to rings
EMOM until failure: 12 kcal assault runner 1 squat clean 40/50/60/70/80/90/100/110/120/130
6' AMRAP Buy in: 8 rounds of: 6 alt db snatch 22.5kg 6 box jump over 60cm (step down) +AMRAP Crossover
Max hang hold
E2MOM x3 1)15 kcal ski erg + AMRAP bar muscle up 2)15 kcal ski erg + AMRAP handstand walk 3)15 kcal ski erg + AMRAP seated legless rope climb
4' AMRAP 28 double unders 7 thruster 40kg 7 bar facing burpee
12 min AMRAP 5 Rope Climbs 5-10-15-.....Partner Deadlifts M/M: Deadlift Weight: 150kg F/F: Deadlift Weight: 100kg M/F: Deadlift Weight: 130kg
Workout 1 - 18 min Time cap Max Cals Ski Max Cal Row 2 work, 2 rest Rotate as you want Run 20 m every 3 min (10m out and back)
Amrap 15’ : 15/12 Cal. Bike 200m Course Run 9 Burpees Over Log
AMRAP 15 minutes – Teams of 4 (2 males + 2 females) Teams work in pairs, simultaneously, on different tasks : Pair 1: Accumulates calories on the Assault Bike, switching as desired. Pair 2: Each athlete completes one 200m Slalom Run (one per athlete). After both finish their runs, they complete 14 Burpees Over Log 7 Reps each. Once done, the two pairs switch roles. Goal: maximize total bike calories and completed pairs rounds.
M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters
A) 14 Minutes AMRAP 6 Toe to Bar/ Knee Raises/ Leg Raises 10 Dumbbell Thruster 14 Cal Row B) until minute 20:00 3 Rep Max Squat *For all weights & standards please read the movement standards carefully!
AMRAP 12min: 40 calories Standing C2 Bike erg 30 Handstand push-ups 20 Snatch 50/35kg 1 athlete working, 2 athletes resting
AMRAP 13min: 4 Rope Climb 12 Burpee box jump over 75/60cm 12 Two person Deadlift 140kg One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in AMRAP. Score B is time of completeing 200 calories on rower
10 min AMRAP: 10 pull up 15 push up 20 air squat
8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm
6 min AMRAP: 10 toes to ring 4x8 m shuttle run 25 double unders 4x8 m shuttle run 1 min rest 2 min max distance handstand walk
AMRAP 12: YGIG in 3s 15 TTB 15m Sled Pull 15 Deadlift 15m Sled Pull
AMRAP 12: 3,6,9,12 etc.. Worm Squat Worm Push Press Burpee Over Worm *20 Team Skips Between Sets