WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg Time cap: 10 min Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards
00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg 18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg 9 - 7 - 5 Synchro Bar Muscle Ups STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards 3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line Time cap: 8 min
5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 15 pull ups 15/12 cal row 20m farmers carry (2x10m) Time cap: 8 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
3 rounds for time: 20 pull ups 20/16 cal row 10m sandbag carry (not on last round) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg Time cap: 10 min Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min
5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups 20 m DB lunge to finish line Time cap: 6 min
4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 pull ups 30 cal row 20m worm carry Time cap: 8 min "The worm must be dropped after 10m before turning" STANDARDS: https://www.wodla.com/standards
3 rounds for time: 15 pull ups 15/12 cal row 20m farmers carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 pull ups 20/16 cal row 10m sandbag carry (not on last round) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line Time cap: 8 min
For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge Time cap: 6 min STANDARDS: https://www.wodla.com/standards
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min