WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
2500 m Trail run 300 m Swim 2500 m Trail run
HEIGHT JUMP BROAD JUMP MED BALL THROW
10m KB farmers carry 21 Bodybuilder 21 DB snatch 10m KB farmers carry 21 bodybuilder 21 KB swings 10m KB farmers carry 15 Bodybuilder 15 DB Snatch 10m KB farmers carry 15 Bodybuilder 15 KB swings 10m KB farmers carry 9 Bodybuilder 9 DB snatch 10m KB farmers carry 9 Bodybuilder 9 KB swings KB farners carry to finish line
TRAIL RUN 400M ROW 500M TRAIL RUN 400M ROW 500M TRAIL RUN 400M
HEIGHT JUMP BROAD JUMP MED BALL THROW
3 Rope Climbs 32 Air squats Balance Beam Walk 16 A-jumps 2 Rope Climbs 28 Air Squats Balance Beam Walk 14 A-Jumps Balance beam walk 1 Rope Climb 24 Air squats Balance Beam Walk 12 A-Jumps Sprint To Finish
10m KB farmers carry 21 Burpees 21 DB snatch 10m KB farmers carry 21 Burpees 21 KB swings 10m KB farmers carry 15 Burpees 15 DB Snatch 10m KB farmers carry 15 Burpees 15 KB swings 10m KB farmers carry 9 Burpees 9 DB snatch 10m KB farmers carry 9 Burpees 9 KB swings KB farners carry to finish line
Trail run Row Trail run Row Trail run Row Trail run
HEIGHT JUMP BROAD JUMP MED BALL THROW
3 Rope Climbs 16 Pistol Squat Balance Beam Walk 16 A- jumps Balance Beam Walk 2 Rope Climbs 14 Pistol Squats Balance Beam Walk 14 A-Jumps Balance Beam Walk 1 Rope Climb 12 Pistol Squats Balance Beam Walk 12 A-Jumps Sprint To Finish
10m KB Farmers Carry 21 Burpees over DB 21 DB Snatch 10m KB Farmers Carry 21 Burpees over bar 21 Power Cleans 10m KB Farmers Carry 15 Burpee over DB 15 DB Snatch 10m KB Farmers Carry 15 Burpee over bar 15 Power Cleans 10m KB Farmers Carry 9 Burpee over DB 9 DB Snatch 10m KB Farmers Carry 9 Burpee over bar 9 Power Cleans Farmers carry to finish lines
WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
// MEN : 18 Minute Time Cap // Buy in: 40 cal on Assault Bike Then 3 rounds of: 20 pull up 30 strict hand release push up 40 squat Cash out: 40 cal on Assault Bike // WOMEN : 18 Minute Time Cap // Buy in; 25 cal on Assault Bike Then 3 rounds of: 10 ring row 20 hand release push up 30 squat Cash out; 25 cal on Assault Bike
9 – 15 – 21 DB Thrusters Pull Ups Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
200 double unders 120 row calories 70 echo bike calories TC - 15 min 200 double unders 130 row calories 80 echo bike calories TC - 15 min 200 double unders 150 row calories 100 echo bike calories TC - 15 min
200 double unders 130 row calories 80 echo bike calories TC - 15 min
200 double unders 150 row calories 100 echo bike calories TC - 15 min
3 raundai 15 synchro thrusters 12 synchro burpees over the bar 9 synchro toes to bar Po pirmo ir antro raundų daroma minutės pauzė. Laiko limitas 15 minučių. Štangos svoris vyrams 40 kg, moterims 25 kg. Rezultatas laikas arba pakartojimų skaičius.
EVENT2 20 Wall ball ( 9kg / 6kg ) 10 Dumbells Clean and Jerk ( 22,5kg x 2 / 15kg x 2 ) 14/10 Pull ups 8 Dumbells Clean and Jerk 14/10 Pull ups 6 Dumbells Clean and Jerk 14/10 Pull ups 4 Dumbells Clean and Jerk 20 Wall ball 2 Dumbells Clean and Jerk Time cap: 8min
LAST MAN STANDING Every 5s one rep Overhead Squat ( 50kg / 30kg ) You fail a rep = you stop. Time cap: 4min
EVENT4 30/25 Toes to bar 8 Burpee Box jump over (60cm/50cm) 6 tire flip Time cap: 3min.
Burpees + šaudymas Buy-in: 20 burpees Tada 5 šūviai į taikinį Kiekvienas nepadarytas Burpee per skirtą laiką = + 5 sekundės prie laiko Kiekvienas nepataikytas/neatliktas šūvis = +5 sekundės prie laiko. TIME CAP = 90 seconds