WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Every 2:30 for 8 rounds A1 300m Run Max Burpee Box Jump Overs A2 30/20 Cal Row Max Burpee Box Jump Overs Standards for all divisions: Men use 60cm box Women use 50cm box
2 attempts for a best score of Shot Put Front Throw
1 Attempt on: Max Ring Support Hold
3 rounds of 15/12 Cal Echo Bike 10 HSPU 7-5-3 Hang Squat Snatches* *each round the weight goes up
1 MILE - RUN 2000m - ROW 1 MILE - RUM 1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)
1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW
3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg 3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro) 20m Slamball walking lunge 60/45kg (Share anyhow)
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk
4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW
3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg
3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro) 20m Slamball walking lunge 60/45kg (Share anyhow)
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg
Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg
GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'Something's missing' REGULAR: 75/60 CAL ski (2/1) ODD object carry MAX CAL bike RX: 75/60 CAL ski (2/1) ODD object carry MAX CAL bike workout flow and movement standards HERE