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1,357 WODs

Helden Throwdown 2024 Single↗WOD 4For Time15min cap

Dumbbell Snatch Snatch

0:00 - 11:00 min Teil A 3 Rounds for Time 20 alt. DB Snatch 100 m Schwimmen

Rfa Games 2026 Qualifiers Crossfit Lic↗WOD 1For Time15min cap

Burpee Lunge

WORKOUT 1FOR TIME - 15 minutes Time Cap10-20-30-40-50Single Dumbbell hang to overheadDumbbell walking lunges (Meters)8 Burpees over the DumbbellMale- 22.5 kgFemale- 15 kg

Rfa Games 2026 Qualifiers Crossfit Lic↗WOD 2For Time24min cap

Back Squat Front Squat Run Wall Ball

With a running clockWORKOUT 2a+2bWith a running clock80 Wall Ball shots (20/14lb)80/64 Calories rowTime cap - 9  minutes09:00-15:00Build to heavy 2 front squat from the floor

Rumsterdam In The Club Finale↗WOD 1For Time20min cap

Double Under Single Under Snatch

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

Rumsterdam In The Club Finale↗WOD 5For Time10min cap

Box Jump Handstand Push Up Press Snatch Wall Ball

For time: Tc 9'  15 cal row  15 wall ball  15 cal row  15 wall ball  20 box jump over 15 cal row  15 wall ball 20 box jump over  20 hspu  - in remaining time max reps of:  Snatch  Elit: 60kg  Advanced: 35/50kg  Master 35/40+: 50kg  Scaled: 25/40kg Scaled: 12/15 cal row,  hspu ---> strict press 12/15 Advanced: 12/15 cal row, hspu 12/20  Master 35/40+: 15 cal row  Elit: 15 cal row

Battle The Beach 2024 - Qualification↗WOD 1For Time15min cap

Back Squat Burpee Clean Front Squat

RX Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 70 kg | F: 47.5 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max weight for the following complex: 1 Clean 1 Front squat 1 Hang clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 95 kg (M) + 67 kg (F) = 162 kg) <a href="https://www.battlethebeach.com/qualification">https://www.battlethebeach.com/qualification</a>

Battle The Beach 2024 - Qualification↗WOD 2For Time36min cap

Bar Muscle Up Chest To Bar Lunge Pull Up Toes To Bar

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Battle The Beach 2024 - Qualification↗WOD 3For Time15min cap

Back Squat Burpee Clean Front Squat

Intermediate Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 50 kg | F: 35 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max for the following complex: 1 Clean 1 Front squat 1 Hang-clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 75 kg (M) + 45 kg (F) = 120 kg)

Battle The Beach 2024 - Qualification↗WOD 4For Time36min cap

Bar Muscle Up Chest To Bar Lunge Pull Up Toes To Bar

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

Battle The Beach 2024 - Qualification↗WOD 5For Time12min cap

Burpee Clean

Scaled Divisions (FF | FM | MM) 24.1 For time | time cap: 12 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 35 kg | F: 25 kg) Shoulder to overhead Bar-facing burpees Score: 24.1 = time (e.g. 10:34 min)

Battle The Beach 2024 - Qualification↗WOD 6For Time36min cap

Lunge

Scaled Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 15 kg| F: 1 x 10 kg) -into- 5 rounds of I go you go 12 toes ups 3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg) -into- 5 rounds of I go you go 12 ring rows 3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg) 1 rep single dumbbell complex: 1 devil press + 2 alternating single dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

Battle Of The Juniors 2026↗WOD 3For Time15min cap

Clean Deadlift Lunge

For time (TC 10min) Buy-in (A)     30 cal row Into 4 rounds (B)     10 1 dumbbell hang power cleans (3kg)     15 plate ground to overhead (2.5kg)     10m lunges Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the buy-in of 30/40 calories on the rower. Once the buy-in is completed, athletes move directly into the workout and must complete 4 rounds of 10 1 db hang power cleans, 15 plate ground to overhead and 10 m walking lunges. The workout ends when the athlete is back on the starting mat. This workout has two scores: Score A: time to complete the buy-in Score B: total time to complete the entire workout (row + rounds) Standards Row The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell hang power clean The athlete brings the dumbbell to the hang position by doing a dumbbell deadlift, with full extension in hips and knees. A rep ends with the dumbbell on the athlete’s shoulder with full extension in hips and knees. Plate ground to overhead A rep starts with the plates touching the floor and ends with the athlete standing with their plate overhead. Full extension in the knees, hips, shoulders and elbows is required. Walking lunges A rep starts with the athlete standing tall, knees and hips are fully extended. The athlete proceeds by stepping forward and touching the floor with their knee to walk through and stand up, ending in full extension with the knees and hips. Both feet should start completely before the starting line and end completely over the finishing line. 10m is divided into 2 sections of 5m. A no rep leads to the athlete to repeat the last section of 5m.

R E L Throwdown 2025 Qualifiers↗WOD 1For Time25min cap

Bar Muscle Up Burpee Chest To Bar Clean Pull Up Thruster Toes To Bar

00:00-12:00 25.1 For Time – Men 50 kg Thruster / Women 35 kg 12 Thrusters 16 Bar Facing Burpees 20 Toes to Bar 12 Thrusters 16 Bar Facing Burpees 20 Chest-to-Bar Pull-Ups 12 Thrusters 16 Bar Facing Burpees 20 Bar Muscle-Ups Score 3A = time to finish or reps at 12:00 12:00-17:00 25.2 ENGINE BLOCK  For Time 30 Shuttle Runs (15 m out-and-back = 1 rep) Score 3B = time to finish or reps at 17:00 17:00-25:00 25.3 HEAVY HANDLE Build to Max Unbroken Complex 1 S2OH 1 Hang Clean 1 S2OH Score 3C = heaviest successful complex Tie Breaker Time to finish 25.2.

Coburg Compete 3 0 Qualifications↗WOD 1For Time7min cap

Back Squat Burpee Dumbbell Cluster Front Squat Thruster

3 Sets2:00 On / :30 Off Set 121 Front Squats + max. Burpee over Bar Set 215 Thruster+ max. Burpee over Bar Set 39 Cluster+ max. Burpee over Bar Rx:Barbell 50kg Scaled:Barbell 40/25kgfalls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!

Coburg Compete 3 0 Qualifications↗WOD 2For Time6min cap

Box Jump Dumbbell Snatch Wall Walk

3 Rounds for Time 2 Wall Walks 10 Box Jump Over 12 alt. Dumbbell Snatches Box High 24"/20" Dumbbell 15/10kg

Coburg Compete 3 0 Qualifications↗WOD 3For Time20min cap

Wall Ball

For Time 2.000m/1600m Row every 500/400m perform: (15 GTO and 20 WB at 500/400m,...) 15-12-9-6 Ground to Overhead 20-15-10-5 WallBalls Rx: Barbell 50kg WallBall 9kg Scaled: Barbell 40/25kg WallBall 9/6kg

Tirana Throwdown 2025 (Qualifiers)↗WOD 1For Time12min cap

Box Step Double Under Toes To Bar

FOR TIME 10 Devil Presses  20 Db Box Step Over  30 Toes to Bar 100 Double Unders 30 Toes to Bar 20 Db Box Step Over 10 Devil Presses TIME CAP: 12 MIN

Powerhouse New Year‘S Team Competition↗WOD 1For Time12min cap

Box Jump Deadlift Step Up Wall Ball

For Time 60/45 Calories Row 60 Partner Wallballs 9/6 kg 60 Partner Deadlifts 90/60 kg 60 Box Jump over 24/20" Scaled:  Wallball 6/4 kg Deadlift 60/40 kg Box Jump -> Step up

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 7For Time12min cap

Swim

Part A 1 Attempt at a Max L-Sit on Parallettes For Time Score is the number of seconds successfully held TC: 2 Minutes Part B: Athletes Must Swim 50 meters in the designated time. If an athlete fails to complete 50 meters in the designated window, they are eliminated from the test and their score will be the number rounds successfully complete, with a tie break time of how many seconds it took them to complete that last successful round. If an athlete successfully completes all 9 rounds, their last round is for time, and their score will be that time. Round 1 Time Cap: 1:20 Round 2 Time Cap: 1:15 Round 3 Time Cap: 1:10 Round 4 Time Cap: 1:05 Round 5 Time Cap: 1:00 Round 6 Time Cap: :55 Round 7 Time Cap: :50 Round 8 Time Cap: :45 Round 9 Time Cap: :40 Round 10: Swim 50 meters for time

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 8For Time15min cap

Bar Muscle Up Deadlift Double Under Handstand Push Up Lunge Push Up

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 9For Time15min cap

Bar Muscle Up Deadlift Double Under Handstand Push Up Lunge Push Up Ring Muscle Up

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-ups on Parallettes (10/5 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 30 Heavy Double Unders (Velites Rope Provided) 500 meter Row 30 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (55/35kg) 10 Shoulder to Overhead (55/35kg) 10 Front Rack In-Place Reverse Lunges (55/35kg)

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 10For Time15min cap

Bar Muscle Up Deadlift Double Under Handstand Push Up Lunge Push Up Ring Muscle Up

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-Ups on Parallettes (20/10 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 40 Heavy Double Unders (Velites Rope Provided) 500 meter Row 40 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (65/45kg) 10 Shoulder to Overhead (65/45kg) 10 Front Rack In-Place Reverse Lunges (65/45kg)

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 11For Time15min cap

Bar Muscle Up Deadlift Double Under Handstand Push Up Lunge Push Up Ring Muscle Up

For Time: 3 rounds of 5 Ring Muscle-ups 5 Deficit Handstand Push-ups on Parallettes (25/15 cm) 5 Bar Muscle-ups Immediately into 1 Round of: 50 Heavy Double Unders (Velites Rope Provided) 500 meter Row 50 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (80/55kg) 10 Shoulder to Overhead (80/55kg) 10 Front Rack In-Place Reverse Lunges (80/55kg)

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 12For Time5min cap

Bike Erg Chest To Bar Dumbbell Thruster Pull Up Thruster

For Time:25 Chest To Bar Pull-ups20 Double Dumbbell Thrusters (15kg/10kg)400 Meter BikeErg

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 13For Time5min cap

Bike Erg Chest To Bar Dumbbell Thruster Pull Up Thruster

For Time: 30 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (20kg/12.5kg) 400 Meter BikeErg

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 14For Time5min cap

Bike Erg Chest To Bar Dumbbell Thruster Pull Up Thruster

For Time: 35 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (22.5kg/15kg) 400 Meter BikeErg

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 19For Time15min cap

Deadlift Double Under Handstand Push Up Lunge Push Up Toes To Bar

For Time: 3 rounds of 10 Toes To Bar 10 Handstand Push-ups Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts 10 Shoulder to Overhead 10 Front Rack In-Place Reverse Lunges

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 22For Time22min cap

Handstand Walk Pistol Bar Muscle Up Box Jump Chest To Bar Pull Up Ring Muscle Up Wall Walk

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 23For Time20min cap

Handstand Push Up Push Up Snatch

For Time in Same Gender Pairs: Pair 1 Performs 50 Strict Handstand Push-ups (One athlete working at a time) 50 Synchronized Alternating Dumbbell Power Snatch (22.5kg/15kg) 50 Strict Handstand Push-ups (One athlete working at a time) 50 Synchronized Power Snatch (35kg/25kg) Then Pair 2 Performs 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time) 25 Synchronized Alternating Dumbbell Power Snatch (30kg/22.5kg) 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time) 25 Synchronized Power Snatch (50kg/40kg) TC: 20 min

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 24For Time20min cap

Lunge Thruster Toes To Bar

For Time: Male Athlete 1 and Female Athlete 1 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge Then Male Athlete 2 and Female Athlete 2 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge TC: 20 min

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