WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
Event Partner: CrossFit Huntti FISH OUTTA WATER AMRAP 7 min: 50 / 40 cal ski 150 m swim max calories ski TIME CAP: 7 min
Event Partner: CrossFit Huntti FISH OUTTA WATER AMRAP 7 min: 50 / 40 cal ski 150m swim max calories ski TIME CAP: 7 min
AMRAP 15min 7 Overhead Squats (42,5/30 kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row
AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row
RX+ 12 min AMRAP: 4 Legless Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each) RX 12 min AMRAP: 4 Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each)
WOD2 A 3 min AMRAP 7 box jump, step down overs 7 Legs up/T2B Rest 2 min WOD2 B 3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B
EMOM 12 min 1) Row 15/12 calories 2) 60/80 Du`s/Su`s 3) Max pullups/c2b/bar MU 4) Rest Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups Every next exercise do other person.
Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups Every next exercise do other person.
AMRAP 3 Max Single Under Crossovers 1 repetition = 1 crossunder + 1 single under All divisions perform the same workout Tiebreaker: Biggest unbroken set
20 min AMRAP: 40/32 cal Row 15+15 Single Arm DB Hang Clean and Jerk 20 DB Box Step Overs Rx Male: 40 calories, 22.5kg DB, 60cm Box Rx Female: 32 calories, 15kg DB, 50cm Box Sport Male: 40 calories, 15kg DB, 60cm Box Sport Female: 32 calories, 10kg DB, 50cm Box Row: Calories run from zero. Once goal calories are on the screen, athlete can move to the SA DB Hang C&J. Both judge or athlete can refresh the screen before rowing starts. Single Arm Hang Clean and Jerk: Athlete must do 15 reps with one arm and only then do 15 reps with other arm. 1 side of the DB should touch the shoulder before proceeding into the jerk portion of the movement. DB Box Step Ups: Athlete can hold DB anyway he/she wants.
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
4x3 min AMRAPs/ 1 min Rest 1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time 4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes. 40 calories for MM teams 36 calories for MF teams 32 calories for FF teams 22.5/15kg DB
TEAMS SCALED 12 min AMRAP: 30 Cal row 6 Wall walks 10 Pull-ups TEAMS ROOKIE 12 min AMRAP: 20 Cal row 6 Wall walks 20 Sit-ups TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges TEAMS RX For time: 40m Sync. Sandbag walking lunges 100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges 75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg
18 MIN AMRAP 400 M RUN (1 LAP) 20 BURPEES TO PLATE MOVEMENT STANDARDS: - Athlete starts touching their plate, after start signal athletes start running - During burpees Athletes must jump up to the plate with both feet from the ground - During burpees athletes may jump down or step down - During burpee to plate full extension at the top of the plate is not required - at the bottom of the burpee chest must touch the ground - stepping up from the burpee is allowed
AMRAP 2 Sport: Ring Pull-ups Intermediate and 40+: Chest-to-Rings Rx: Ring Muscle Ups EVENT 3B will be performed right after EVENT 3A timecap. AMRAP 2 Sport: Ring Pull-ups Intermediate & 40+: Chest-to-Rings Rx: Ring Muscle Ups EVENT 3B will be performed right after EVENT 3A timecap.
AMRAP 2 Sport: Ring Pull-ups Intermediate & 40+: Chest-to-Rings Rx: Ring Muscle Ups EVENT 3B will be performed right after EVENT 3A timecap.
4 INTERVALS 3 MINUTES EACH PARTNER 1 - INTERVALS 1 AND 3 PARTNER 2 - INTERVALS 2 AND 4 BUY-IN: 3 ROPE CLIMBS / 2 (MOT) 6 WALL WALKS / 4 (MOT) 9 PULL-UPS / 6 (MOT) IN REMAINING TIME AMRAP: POWER CLEANS 60/35 RESULT - POWER CLEANS
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards 8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards