WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
You get a map of the museum. There are checkpoints that you have to visit. One checkpoint has Concept2 Row. MM Pairs: 2000m MF Pairs: 1800m FF Pairs: 1600m apx distance is 5-6km but if you get lost, distance may be longer. All teams will get a map of the museum which they will use to navigate and stamp at the checkpoints. Partners should move together at all time. max seperation from each other is 2m.
10 RFT: 15/12 cal SkiErg 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead (alternate full rounds) Rx+ 60/42.5kg Rx 50/35kg 20 min cap Flow: Athlete 1 performs 1st round on 15/12 cal SkiErg, 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead. then Athlete 2 performs 2nd round of 15/12 cal SkiErg,... etc Athlete 1 must complete his/her round and touch his/her partner for athlete 2 to start the next round. Ski: Partners set the SkiErg to 0 calories each round by themselves Hang Power Cleans: start position: Arms straight, barbell above knees. Finish position: Barbell on the shoulders, elbows in front of the barbell, body fully extended
Every 3min × 4 400m run Max STOH (25 kg/40/50/60) Every 3min × 4 400m run together Max syncro STOH 35 kg women 50 kg men
30 Box stepovers with KB (24/16/12) 30 Line Face Burpees 60 KB snatches (24/16/12) 30 Line facing burpees 30 Box stepovers with KB (24/16/12) 1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB KB: 16 kg Women 24 kg Men
Every 3min × 4 400m run together Max syncro STOH 35 kg women 50 kg men
3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B
1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB KB: 16 kg Women 24 kg Men
AS MANY METERS AS POSSIBLE IN 2 MINUTES 20 SYNCHRO SIT UPS THEN MAX SHUTTLE RUNS