WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
EVENT 1 1200m run 20 BP get over box 2000m row 20 BP get over box 1200m run
Buy in 30 cal bike into 12-9-6 Front squat (83/55) (70/48) 9-6-3 RMU
3x 2min on/ 1min off 10 C2B 8 hang c&j @ 60/40 In remaining time max burpee box jump over @24/20"
3x 2min on/ 1min off 10 pull ups 8 hang c&j @ 40/25 In remaining time max burpee box jump over @24/20"
FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 22,5/15 * 120 situps * buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak: after the first 800m
FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 15/10* 120 situps* buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak : after the first 800m
3 rds - TC: 10min 60 DUs 24m HSW 24m regional - FrontRack hold - FarmerCarry hold lunges @ 22,5/15
3 rds - TC: 10min 120 SUs 4 Wall Walks 24m regional - Front Rack - Farmer Carry lunges @ 15/10
Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 32/22,5* 100 situps* buy out 10 + 1/2 shuttle runs * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs
Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 22,5/15* 100 situps* buy out 10 + 1/2 shuttle runs * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs
24 clean 60kg 18 c2b 40 cal bike 24 clean 60kg 12 Pull-up
30-20-10 kcal Assault bike 15-10-5 Pull Ups Challenge Woman/Master 35+ Women time Cap 8 min
3 Rounds 21 Box Jump over (Step Down) 15 DB Chest Press 9 Deadlift following with Men 100 DU Women 50 DU SU = 2.5 x DU
8-6-4-2 Clean and Jerk After each round 10 Shuttle Run (7.5m)
Intervals: 2-2-3 minute Rest 1 minute between intervals Interval: 5 Wall Walks 10 Toes to Bar Max Double DB Thrusters in the remaining time
TIME CAP 13 Minutes - PART A From 00 to 02 min : Max cal row From 02 min to 03 min : Rest - PART B From 03 min to 13 min : 4 Rounds of 10 WBS 20/15CAL ROW 30 DU Rx : 9 / 6 kg Intermediate : 9 / 6 kg Masters : 6/ 4 kg - 15/12 CAL ROW - SU Scaled : 6 / 4 kg - 15 / 12 CAL ROW - SU
TIME CAP 13 Minutes - PART A From 00 to 02 min : Max cal row From 02 min to 03 min : Rest - PART B From 03 min to 13 min : 4 Rounds of 10 WBS 20/15CAL ROW 30 DU Rx : 9 / 6 kg Intermediate : 9 / 6 kg Masters : 6/ 4 kg - 15/12 CAL ROW - SU Scaled : 6 / 4 kg - 15 / 12 CAL ROW - SU
TIME CAP 13 Minutes - PART A From 00 to 02 min : Max cal row From 02 min to 03 min : Rest - PART B From 03 min to 13 min : 4 Rounds of 10 WBS 20/15CAL ROW 30 DU Rx : 9 / 6 kg Intermediate : 9 / 6 kg Masters : 6/ 4 kg - 15/12 CAL ROW - SU Scaled : 6 / 4 kg - 15 / 12 CAL ROW - SU
TIME CAP 13 Minutes - PART A From 00 to 02 min : Max cal row From 02 min to 03 min : Rest - PART B From 03 min to 13 min : 4 Rounds of 10 WBS 20/15CAL ROW 30 DU Rx : 9 / 6 kg Intermediate : 9 / 6 kg Masters : 6/ 4 kg - 15/12 CAL ROW - SU Scaled : 6 / 4 kg - 15 / 12 CAL ROW - SU
8 minutes to find 1RM Thruster. Tiebreaker: the time which the team reached their final score (completed full rep).
Complete a rep target every 2 minutes before the window closes. Remaining time is rest. Unfinished reps carry over into the next window, losing your rest. Split reps however you like, I go you go. Rx: 0-2 mins: 30/26/22 cal airbike 2-4 mins: 30 hang power cleans (60/42.5kg) 4-6 mins: 40 toes to bar 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 pull-ups Scaled: 0-2 mins: 24/20/16 cal airbike 2-4 mins: 30 hang power cleans (42.5/30kg) 4-6 mins: 40 knee raises 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 jumping pull-ups Score is accumulated time taken to complete reps, or remaining reps if DNF. Teams aim to have the quickest time possible.
Elimination sprint with top 5 teams after the 3 workouts. 5 rounds, fastest avg team time win each round. Slowest team eliminated until one team remains. 90s time cap for 5 rounds of: 5m kettlebell farmer's carry D-Ball/Sandbag Platform Load Rx: KB: 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg, 2x28/32kg D-Ball: 15/30kg, 20/40kg, 30/50kg, 40/60kg, 50/70kg Scaled: KB: 2x8/12kg, 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg D-Ball: 10/15kg, 15/20kg, 20/30kg, 30/40kg, 40/50kg
800 meters run Max rounds 8 toes-to-bar 8 2-DB thruster 22.5/15 Open 4 toes-to-bar 1-DB thrusters