WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
E2MOMx 6 Rounds Buy In: Calories Rowed Max Distance Sandbag Carry Calories RX:18/15 INT:15/12 Husafell bag Gewichte RX & INT 90/70kg Tie Break: 5th Round Row Time
EMOM 10' (1) 8 burpee box jump + Max double unders (2) rest Open Burpee step over Single unders
EMOM For 7 Minutes to Establish a 1RM complex of: 1 Snatch, Anyhow Hang Snatch, Anyhow Overhead Squat Senior/Open starts with: Women at 50kg and add 2,5kg each minute Men at 85kg and add 2,5kg each minute Junior U21 starts with: Women at 40kg and add 2,5kg each minute Men at 75kg and add 2,5kg each minute When the complex is succesfully completed in the last minute of the EMOM >>> 5 Minutes to establish a: 1 RM Snatch, Anyhow For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!
ATHLETE NAT SOUTH-LAW SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 20 22.5 25 27.5 30 32.5 35 37.5 40 42.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENTS STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE FLOW FOR ALL ATHLETES "This will be run on an EMOM format. The athlete will have 50 seconds in which to complete their lift. They will then have a 10 second transition, advancing down the field of play to the next bar. If they fail a lift, they may have another attempt within the 50 seconds. The lift must be completed within 50 seconds. "
EVENT 1 LEGLESS VICTORY emom 80 Cal Bike 60 Burpee Box Step Ups & Step Down 80 Sync Air Squat TIME CAP 12
Death by Gymnastics The workout has to be done individuallby by each athlete! Elite: EMOM until failure: Minute 1: 20/15 cal Row Minute 2: 5 T2B + 5 C2B + 5 Strict HSPU *Add 1 rep to the gymnastics movements each round Intermediate: EMOM until failure: Minute 1: 18/12 cal Row Minute 2: 5 T2B + 5 Pull Up + 5 HSPU *Add 1 rep to the gymnastics movements each round Scaled: EMOM until failure: Minute 1: 15/10 cal Row Minute 2: 3 Wall Walk + 3 Toes Up *Add 3 reps to the Toes Up each round Please see the official briefing and scorecard for detailed information.
Strength After 3min rest following the Endurance Test Athletes have a 5min EMOM (5x 1min) Every Athlete has 1 attempt per minute Weights can be switched in every minute Score is the Total of the best 4 !!! Lifts. Tie breaker will be the Score of the Endurance Test. min 1: 1x Snatch min 2: 1x Snatch min 3: 1x Snatch min 4: 1x Snatch min 5: 1x Snatch
26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (50/35kg) 3 Lateral BotB 5 Thruster (50/35kg) 4 Lateral BotB 5 Thruster (50/35kg) 5 Lateral BotB ...
26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 5 Thruster (42.5/30kg) 3 Lateral BotB 5 Thruster (42.5/30kg) 4 Lateral BotB 5 Thruster (42.5/30kg) 5 Lateral BotB ...
26.4 A, TC 5min 1RM Strict Press directly into 26.4 B, TC 5min 1RM Front Squat After 12min into 26.4 C, EMOM Death by 4 Thruster (35/25kg) 2 Lateral BotB 4 Thruster (35/25kg) 3 Lateral BotB 4 Thruster (35/25kg) 4 Lateral BotB ...
Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min. Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B. Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.: 15 cal Echobike. 10 Frontsquat 40 kg 20 DU’s eller 80 SU. Man tagger på cyklen.
Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min. Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B. Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.: 10 cal Echobike. 10 Frontsquat 30 kg 20 DU’s eller 80 SU. Man tagger på cyklen.
Wod 2. Death By Sync. Emom. Ladder. Synkrone Hang Power Cleans. 35/25. Synkrone Burpees over bar. EMOM: stigende reps. Minut 1: 1 synkron Hang Power Clean og 1 Synkron burpees. Pause resten af minuttet. Hvert minut stiger både løft og burpees med 1 rep indtil holdet ikke kan nå det mere. Timecap 12 min.
Wod 2. Death By Sync. Emom. Ladder. Synkrone Hang Power Snatch. Synkrone Burpees over bar. Mænd: 40 kg. Damer: 30 kg. EMOM: stiger reps. Minut 1: 1 synkrone Hang Power Snatch og 1 Synkrone burpees. Pause resten af minuttet. Hvert minut stiger både løft og burpees med 1 rep indtil de ikke kan nå det mere. Test en timecap på 13 min. Wod 2 er 1-scoret. TIebreak: +13 burpees over bar i sidste runde.
EMOM until failure: 10 wallball 9kg 3-6-9-... pull up
EMOM until failure: 10 wallball 6kg 3-6-9-... pull up
EMOM 30 min Work 30 s, Rest 30 s 6 rounds for total Bike Calories Min 1 - 5/8 Cal Row Min 2 - 5/8 Cal Ski Min 3 - 5 Burpees Box Jump Overs (20"/24") Min 4 - Max Cal Bike Min 5 - 4 x10 m Shuttle Run Result: Total Bike Cal
EMOM: 1 Snatch *30 seconds to lift/30 seconds to transition Male weights: 60/70/80/85/90/95/100/105/110/115/120/125/130kg Female weights: 40/45/50/52,5/55/57,5/60/62,5/65/67,5/70/72,5/75kg
EMOM: 1 Snatch *30 seconds to lift/30 seconds to transition Male weights: 40/50/55/60/65/70/75/80/85/90/95/100/105/ Female weights: 25/27,5/30/32,5/35/37,5/40/42,5/45/47,5/50/52,5/55kg