WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
In 5 min: Lift the heaviest complex of • 1 squat snatch + 1 overhead squat
1x6-6 one legged squats 10 toes to ring 10 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 10 toes to ring 10 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 10 toes to ring 10 sec L-sit hold 8m unbroken handstand walk
6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 8m unbroken handstand walk
6-6 one legged squats 10 toes to ring 12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 8m unbroken handstand walk
8-8 one legged squats 6/4 ring muscle ups 15 sec L-sit hold 24m handstand walk (3x8m unbroken) 8-8 one legged squats 6/4 ring muscle ups 15 sec L-sit hold 16m handstand walk with 2 pirouette (2x8m unbroken) 8-8 one legged squat 6/4 ring muscle up 15 sec L-sit hold 8m backward handstand walk (4m unbroken)
8-8 one legged squats 6 ring muscle ups 15 sec L-sit hold 24m handstand walk (3x8m unbroken) 8-8 one legged squats 6 ring muscle ups 15 sec L-sit hold 16m handstand walk with 2 pirouette (2x8m unbroken) 8-8 one legged squat 6 ring muscle up 15 sec L-sit hold 8m backward handstand walk (4m unbroken)
6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 4 ring muscle up 12 sec L-sit hold 8m unbroken handstand walk
6-6 one legged squats 10 toes to ring 10 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 10 toes to ring 10 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 10 toes to ring 10 sec L-sit hold 8m unbroken handstand walk
4-4 one legged squats 10 toes to ring 10 sec L-sit hold 12m handstand walk (3x4m 2m unbroken) 4-4 one legged squats 10 toes to ring 10 sec L-sit hold 8m handstand walk (2x4m 2m unbroken) 4-4 one legged squats 10 toes to ring 10 sec L-sit hold 4m unbroken handstand walk
6-6 one legged squats 10 toes to ring 12 sec L-sit hold 24m handstand walk (3x8m 2m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 8m unbroken handstand walk
6-6 one legged squats 10 toes to ring 12 sec L-sit hold 24m handstand walk 3x8m (2m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 16m handstand walk (2x8m 4m unbroken) 6-6 one legged squats 10 toes to ring 12 sec L-sit hold 8m unbroken handstand walk
15 air squat 10 toes to ring 10 sec L-sit hold 60sec handstand hold 15 air squat 10 toes to ring 10 sec L-sit hold 45 sec handstand hold 15 air squat 10 toes to ring 10 sec L-sit hold 30sec handstand hold
40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead Junior 12 lány wall ball: 3 kg barbell: 25 kg Junior 13-14 lány/fiú wall ball: 4 kg barbell: 40/30 kg Junior 15-16 lány/fiú all ball: 6 kg barbell: 45/35 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
60 wall ball 5/3 rope climb 21 deadlift 50 wall ball 5/3 rope climb 15 hang clean 40 wall ball 5/3 rope climb 9 shoulder to overhead wall ball: 9/6 kg barbell: 90/60 kg
50 wall ball 4/2 rope climb 21 deadlift 40 wall ball 4/2 rope climb 15 hang clean 30 wall ball 4/2 rope climb 9 shoulder to overhead wall ball: 9 kg barbell: 80 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead Masters 50-54 wall ball: 6 kg barbell: 70kg Masters 55-59 wall ball: 6 kg barbell: 60kg
40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
60 wall ball 3 rope climb 21 deadlift 50 wall ball 3 rope climb 15 hang clean 40 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 60 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
40 wall ball 2 rope climb 21 deadlift 30 wall ball 2 rope climb 15 hang clean 20 wall ball 2 rope climb 9 shoulder to overhead Masters 45-49 wall ball: 6 kg barbell: 45kg Masters 50-54 wall ball: 6 kg barbell: 40kg
30 wall ball 2 rope climb 21 deadlift 20 wall ball 2 rope climb 15 hang clean 10 wall ball 2 rope climb 9 shoulder to overhead wall ball: 4 kg barbell: 30kg
5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35/30 kg HSPU: abmat
5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50/35 kg HSPU: Male: 10kg plate, abmat, Female: abmat
5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat
5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat
5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: 10kg plate, abmat,
5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: abmat