WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 Partner Deadlifts 50kg 10 burpee over the line sync 20 Sync Hang Db Snatch 10kg In the remaining time teams will acrue maximum points Pull ups = 3 points Assisted pull ups = 2 point Ring rows = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 Partner Deadlifts 80kg 10 burpee over the line sync 20 Sync Hang Db Snatch 17.5kg In the remaining time teams will acrue maximum points Pull ups = 3 points Assisted pull ups = 2 point Ring rows = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 SB OTS 30kg 10 burpee over the line sync 20 Sync Hang Db Snatch 15kg In the remaining time teams will acrue maximum points Muscle up = 3 points Pull up = 2 point Assisted pull up = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 SB OTS 50kg 10 burpee over the line sync 20 Sync Hang Db Snatch 22.5kg In the remaining time teams will acrue maximum points Muscle up = 3 points Pull up = 2 point Assisted pull up = 1 point
500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps
6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps
4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating 20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps
10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders 21 Double Dumbbell Power Cleans 22.5kg 50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps
Időre: 1600 méter futás 100 húzódzkodás 200 fekvőtámasz karhajlítás-nyújtás 300 guggolás 1600 méter futás 60 perc időlimit
10 wallwalks 40 burpee boxover 60 goblet squats (24/16) 20 pullups 40 thrusters 60 sync bar facing burpees Barbells: 40/30 kg, 35/27,5 kg (masters)
WOD 3A (TC 12 min) 200 wallballs 150/130/110 cal row Max meter hsw/skottkärra 1 min vila WOD 3B (TC 7 min) Bella Complex
30 devil's press 20 devil's press 10 devil's press 10 sync DB snatch 20 sync DB snatch 30 sync DB snatch NOTE! 200 m run before each set. Scaled: 17,5 / 12,5 Scaled masters: 15 / 10 Intermediate: 22,5 / 15 Intermediate masters: 20
Event 1: MMFF - Worm/Mix 4 RFT: 20 Worm Squats *400/320m Row Cap: 12min
Event 2: MF/MF - BB Light DT 10 RFT: 12 Synchro Deadlift @ 60/40kg 9 Synchro Hang Power Cleans 6 Synchro S2O Cap: 11min
Event 5: MMFF - Worm/Run 3 RFT: 12 Synchro Burpees over the Worm 9 Worm C&J 12 Worm Thrusters 15 Worm S2O 400m Run w/ Band (all 4) Cap: No Cap
each athlete has a 5 minute window to find their max of 1 Clean 1 Hang Clean 1 Front squat
Each athlete must complete in a waterfall style fashion. 500m Row 400m Run
Compete teams In a you go, I go format: 5 Sandbag Cleans Run to box 10 Box Jump Overs Run back and tag partner to repeat Special rule: Partner 2 must move the box to the next marker each round Boxes get closer each round, so the runs get shorter. The sandbag must be kept off the ground at all times If the sandbag is dropped, that athlete must complete a 400m penalty run FOR SCALED TEAMS 2 PEOPLE CAN WORK THROUGH THE 5 AND 10 REPS FOR EACH ROUND. 2 ROUNDS MUST BE COMPLETED BEFORE THE BOX CAN BE MOVED
10 RFT: 20 Heavy D.U 10 DB(2) Thrusters @ 22.5/15kg Time Cap: 12min
5 RFT: 15-12-9-6-3 (12-9-7-5-3) Cal Echo Bike Snatches Time Cap: 15min Men @ 50-60-70-80-90kg Women @ 35-40-45-50-55kg
Notes Barbell: 100 / 70 kg Getting to the top can be done with assistance Score: total synced deadlifts accumulated (or time if didn’t finish)
Workout: Every 2:00X4 ------------------------ Important Notes: A mixed pair must complete 10 ring muscle ups In the remaning Time establish a heavy clean for each athlete - Top score for each athelete set would count - Ring muscle ups can be split however - Cleans can be preformed on 2 barbels - Weight can be loaded whenever you like ------------------------ ** score: Total top weights lifted across the 8:00