WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 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
SWEAT THERAPY All Division TC: 22 min 4000m Bike Erg (share) 30x burpees over lines synchro 2000m Row Erg (Share) 10x Sh. Run Synchro (1x Sh. run = 2x 9m )
STRENGHT WARS All Division TC:6min Scaled 2 rounds 9x Synchro Clean 40/25kg 7x Synchro Front Squat 40/25kg 5x Synchro hang Clean 40/25kg + doběh Intermediate 15x Synchro Clean 60/40kg 12x Synchro Front Squat 70/45kg 9x Synchro Clean and Jerk 70/45kg + doběh
ACID ICE max, TC12 INTERVALS: 6x 2' Intermediate: 110/80kg Scale: 80/60kg 2 rounds Sledge push 8m Sledge pull 8m In remaining time MAX CAL SKI
Intermediate 4 rounds 12x HSPU (Athlete A) 6x Synchro Hang Snatch 50/35 12x HSPU (Athlete B) 6x Synchro 1x DB OHS 22,5/15kg Scale 4 rounds 8x Wall Walk (Athlete A) 8/8x Synchro Hang DB Snatch 15/10kg 8x Wall Walk (Athlete B) 8x Synchro 1x DB Goblet Squat 15/10kg
1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m
800m 100 Ring Rows 200 Box Push Ups 300 Air Squats 800m
1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m
5 Rounds 6stoh 9 hang clean 12 deadlift 15 ttbar then 10m OH Lunge
4 ROunds 15/12 Cal Ski 15 Line FAcing Burpee
Oly total
A 500 run 20rmu then b 500 Run 20m h walk
15 Swing 24/16 10/8 HRPU 15 WB 9/6 10 Goblet lunges 24/16 8 KB sit-ups 24/16
15 Sync Swing 24/16 20 HRPU 30 WB 9/6 20 Sync Goblet lunges 24/16 10 Sync KB sit-ups 24/16
40 Goblet squat 24/16 30 DB alt. snatch 20/15 20 Jumping squat 10 S.A. Devil press 20/15 20 Down-up 30 DB S2OH 20/15 40 Alt. V-ups
40 Sync Goblet squat 24/16 30 Sync DB alt. snatch 20/15 20 Sync Jumping squat 10 Sync S.A. Devil press 20/15 20 Sync Down-up 30 Sync DB S2OH 20/15 40 Sync Alt. V-ups
A: F.T. T.C. 5 min. 800m/600m Row B: F.T. T.C. 6 min. 21-15-9 BJO 60/50 2xKB Deadlift 24/16 C: F.T. T.C. 2 min. 15 Burpee over the rower
A: F.T. T.C. 7 min. 1200m Row -- Squat hold B: F.T. T.C. 8 min. 30-20-10 BJO 60/50 Sync 2xKB Deadlift 24/16 C: F.T. T.C. 4 min. 25 Burpee over the rower --KB OH hold
Détails de la course - 1000m Run - 1000m Ski - 1000m Run - 50m Sled Push - 1000m Run - 50m Sled Pull - 1000m Run - 80m Burpees Broad Jumps - 1000m Run - 1000m Row - 1000m Run - 200m Farmer Carry - 1000m Run - 100m Sandbag Lunges - 1000m Run - 100 Wall Ball Shots CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE
Détails de la course - 300m Run - 500m Ski - 300m Run - 50m Sled Push (kid à vide / adulte : sled + kid) - 300m Run - 50m Sled Pull (à vide) - 300m Run - 40m Burpees Broad Jumps - 300m Run - 500m Row - 300m Run - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24) - 300m Run - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30) - 300m Run - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9)
Détails de la course - 500m Run - 750m Ski - 500m Run - 50m Sled Push (teen à 70 / adulte : sled + teen) - 500m Run - 50m Sled Pull (à vide) - 500m Run - 60m Burpees Broad Jumps - 500m Run - 750m Row - 500m Run - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24) - 500m Run - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30) - 500m Run - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9)
In 4 minutes 1 RM komplex: 1 clean 1 front squat 1 shoulder to overhead
WOD 1 - Timecap 12 Minutes 0:00-6:00 = WOD 1A 3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead 06:00-07:00 = TRANSITION 07:00-12:00 = WOD 1B ROCKET 5 Rounds of: 9 Deadlift 70/50 6 Hang clean 3 Shoulder to Overhead KENNEDY 5 Rounds of: 9 Deadlift 60/42.5 6 Hang clean 3 Shoulder to Overhead WOOD 4 Rounds of: 9 Deadlift 50/35 6 Hang clean 3 Shoulder to Overhead
Establish a 1RM for 3 deadlift, 2 stoh, 1 squat
5 minutes to find 1RM complex 1 Clean 2 Front Squat 1 STOH Followed by 30 sec Max Echo Bike Score is kg and calories combined for both athletes Athlete 1 goes in 0-6 mins, Athlete 2 goes in 6-12 mins.