WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For total time: 15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. To scale the squat and thruster, complete a sit-to-stand from a chair. To scale the sit-up, reduce the range of motion and touch the knees. Instead of a dumbbell, you can use a household object for the dumbbell row. If you have two dumbbells, you can complete the rows with both hands at the same time. To scale the push-up, perform from the knees or elevate the hands. Time cap: 15 min.
For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15 min.
For total time: 15 front squats 30 hanging knee-raises 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chin-over-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 65 lb. for the front squats and thrusters Time cap: 15 min.
Complete the complex for load and technique: 1 deadlift 1 clean 1 hang clean 1 push press Time begins immediately following the completion of 21.3. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go. Time cap: 7 min.
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes
Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees Men snatch 65 lb., may step over bar on the burpees Time cap: 12 minutes
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches, 45 lb. Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches, 75 lb. *Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups 4 squat snatches, 95 lb. *Prior to 16:00, complete 3 rounds of: 9 jumping chin-over-bar pull-ups 3 squat snatches, 115 lb. *Prior to 20:00, complete 3 rounds of: 10 jumping chin-over-bar pull-ups 2 squat snatches, 135 lb. Prior to 24:00, complete 3 rounds of: 11 jumping chin-over-bar pull-ups 1 squat snatch, 155 lb. *If all reps are completed, time cap extends by 4 minutes. Note: Squat snatches or power snatches with overhead squats permitted.
N/A
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.
N/A
N/A
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups