WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
<p><strong>Endurance Block – 30 min Time Cap</strong></p> <p><br></p> <p>• Max distance row</p> <p>• Max distance ski </p> <p>• Max distance skillmill run</p> <p><br></p> <p><em>*E5MOM Teams must stop the row, ski and skill mill, divide into mixed a sex pair and complete.</em></p> <p><em>• 20 Synchro kettlebell hang snatch 24/16kg (2 athletes)</em></p> <p><br></p> <p>Score = Total distance on air row + ski erg + skillmill</p> <p><br></p> <p><strong>Workout Flow and Rules</strong></p> <p>• Each team will have 1 x 16kg kettlebell, 1 x 24kg kettlebell,1 x rower, 1 x ski erg 1 x Technogym skillmill curve running machine.</p> <p>• Teams will have 30 minutes to accumulate max distance on the row, ski erg and skillmill. With three athletes working and one resting, teams can switch the resting athlete at any point they wish.</p> <p>• E5MOM (Every 5 Minutes On the Minute) when indicated by the siren teams must stop working on the row, ski erg and skillmill, a mixed sex pair must then complete 20 synchro kettlebell hang snatch. Teams can switch working athletes at any time.</p> <p>• Teams can not start again on the row, ski erg and skillmill until all the synchro kettlebell hang snatch are complete.</p> <p>• At the 20 minute mark the 4 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout.</p> <p>• At the 25 minute mark the 2 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout.</p> <p><br></p> <p><strong>Movement Standards</strong></p> <p><strong>Skillmill run</strong> – Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine.</p> <p><strong>Ski Erg </strong>– Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg.</p> <p><strong>Synchro kettlebell hang snatch</strong> – Must be performed by a mixed sex pair. Male athletes 24kg female athletes 16kg. Athletes must first deadlift the kettlebell to the hang position. From the hang position athletes must snatch the kettlebell to an overhead position with legs straight, hips open, arm straight and the kettlebell directly overhead. Synchro is in the overhead position. Athletes can alternate arms as they wish.</p> <p><br></p>
<p><strong>Power Block A – 15 min Time Cap</strong></p> <p><br></p> <p><strong>Block 1</strong></p> <p>• 40 Deadlifts @ 110/80kg</p> <p>• 40 Back Squats @ 90/60kg</p> <p><strong>Block 2</strong></p> <p>• 30 Deadlifts @ 120/85kg </p> <p>• 30 Back Squats @ 100/65kg</p> <p><strong>Block 3</strong></p> <p>• 20 Deadlifts @ 130/90kg</p> <p>• 20 Back Squats @ 110/70kg</p> <p><strong>Block 4</strong></p> <p>• 10 Deadlifts @ 140/95kg</p> <p>• 10 Back Squats @ 120/75kg</p> <p><br></p> <p>Score = Time</p> <p><br></p> <p><strong>Workout Flow and Rules</strong></p> <p>• Teams will have 1 x male deadlift bar, 1 female deadlift bar, 1 male squat bar in a squat rack, 1 female squat bar in a squat rack, 4 x 165kg Olympic plate sets in 4 racks and 4 x pairs of barbell collars.</p> <p>• Athletes must not move the position of equipment in the arena it must stay in its original position for the duration of the workout.</p> <p>• Before the start of the workout all bars will be loaded to the starting weights for Block 1.</p> <p>• On go teams will begin on the deadlifts with 1 athlete working at a time. Teams can divide the reps and swap the working athlete as they wish. All 40 deadlifts must be complete before teams move to the 40 back squats dividing the reps and swapping the working athlete in the same manner.</p> <p>• When the 40 back squats are complete the team will move to Block 2, all athletes can assist in changing the barbell weights to the correct weights for Block 2. This change can not start until Block 1 is complete. All 4 barbells must be changed to the correct weights for Block 2 with collars on the barbells before the team can start lifting in Block 2.</p> <p>• The team must wait for their judge to indicate all the barbell weights are correct before they begin Block 2.</p> <p>• Block 2 will then be completed in the same way as Block 1. </p> <p>• Teams must progress though all 4 blocks of the workout in this same way.</p> <p>• Time will stop when the last rep of back squats is completed in Block 4.</p> <p>• Athletes must wear shoes at all times during the workout.</p> <p>• Athletes are permitted to wear lifting belts and knee sleaves however straps, gloves or any type of grips that cover the palm of the hand are not permitted.</p> <p><br></p> <p><strong>Movement Standards</strong></p> <p><strong>Deadlifts</strong> – Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Bouncing the bar off the floor is not permitted. Athletes are not permitted to wear any grips, straps or gloves which cover the palm of the hand when deadlifting.</p> <p><strong>Back squats</strong> – Athletes must take the bar from the squat rack and perform a full depth squat with hip crease below knee level. Then must then stand tall with legs straight and hips open. At the end of each block and to change the working athlete the barbell must be placed back in the squat rack before the team can continue with the workout.</p> <p><br></p>
<p><strong>250/200m Row</strong></p> <p>10 Burpee</p> <p>1 obstacle</p> <p><strong>9/7 HSPU</strong></p> <p>1 pbstace</p>
<p>3 Attempts for Weight </p> <p><br></p> <p>Intermediate:</p> <p><br></p> <p><strong>3 RM Axle Bar Deadlift </strong></p> <p><br></p> <p><em>Zughilfen erlaubt/Von Vorteil</em></p> <p><br></p> <p><br></p> <p>Scaled: </p> <p><br></p> <p><strong>3 RM Deadlift</strong> </p>
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<p>Athletes have 10 mins to complete a 1RM Bella Complex </p> <p><br></p> <p>Clean</p> <p>STOH</p> <p>Front Squat</p> <p>STOH</p>
<p>RX-</p> <p>100x Wallballs 9/6kg to 10/9ft</p> <p>80x Toes to Bar</p> <p>60x Box Jump Overs 24/20"</p> <p>40x Pull Ups</p> <p>20m HS Walk </p> <p><br></p> <p>Time cap 10</p> <p><br></p> <p>Scaled-</p> <p>100x Wallballs 9/6kg to 9/8ft target</p> <p>80x Hanging Knee Raises</p> <p>60x Box Jump Overs 24/20" (may step)</p> <p>40x Ring Rows</p> <p>20m Wheelbarrow Walk </p> <p><br></p> <p>Time cap 10</p>
<p>20 minutes to establish one clean and 2 STOH (anyhow)</p>
<p>Relay style (5/6 per team) and two heats with 4 lanes per heat. </p> <p><br></p> <p>16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option)</p> <p><br></p> <p>20 HLR or 15 TTB</p> <p><br></p> <p>30 Wall Balls (6/9kg)</p> <p><br></p> <p>2 x 6m length dual KB front rack walking lunges (12/20)</p> <p><br></p> <p>10 Barbell Cleans (35/50)</p> <p><br></p> <p>10 C&J</p> <p><br></p> <p>10 thrusters</p> <p><br></p> <p>Score is time - workout ends when last athlete crosses the cone/line.</p>
<p>Event 1 - Strength </p> <p>5 Minutes to find a 3RM Front Squat</p> <p>Score = heaviest lift</p>
<p>- 1000m Run </p> <p>- 1000m Ski Erg </p> <p>- 1000m Run</p> <p>- 80m Burpees broad jumps </p> <p>- 1000m Run</p> <p>- 1000m Row Erg</p> <p>- 1000m Run</p> <p>- 100 / 80 cals Bike erg * (Damper 10) </p> <p>- 1000m Run</p> <p>- 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB) </p> <p>- 1000m Run</p> <p>- 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg) </p> <p>- 1000m Run</p> <p>- 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg) </p> <p>- 1000m Run</p> <p>- 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg) </p> <p><br></p>
<p>FORMATS et ORDRES DE PASSAGES à définir par la team</p> <p>chaque athlète doit passser en tout 2 x sur (un run + une station) </p> <p><br></p> <p>LA COURSE EN Détails & Charges de l'épreuve : </p> <p><br></p> <p>- 1000m Run </p> <p>- 1000m Ski Erg </p> <p>- 1000m Run</p> <p>- 80m Burpees broad jumps </p> <p>- 1000m Run</p> <p>- 1000m Row Erg</p> <p>- 1000m Run</p> <p>- 100 / 80 cals Bike erg * (Damper 10) </p> <p>- 1000m Run</p> <p>- 100m Lunges (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag) </p> <p>- 1000m Run</p> <p>- 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg) </p> <p>- 1000m Run</p> <p>- 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg) </p> <p>- 1000m Run</p> <p>- 100 Wall Ball Shots (4Hommes @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) </p>
<p>Part 1<br> 0:00 - 16:00<br> </p> <p>2 Rounds of:</p> <p>21 Toes To Bar</p> <p>15m DB's Farmer Carry Walking Lunges (7.5m + 7.5)</p> <p>9 DB's Power Clean</p> <p>6 Shuttle Runs </p> <p>2 Rounds of:</p> <p>21 C2b Pull Ups </p> <p>15m DB's Front Rack Walking Lunges (7.5m + 7.5)</p> <p>9 DB's Shoulder To Overhead</p> <p>6 Shuttle Runs<br> </p> <p>16:00 - 18:00</p> <p>Rest<br> <br> Part 2</p> <p>18:00 - 24:00</p> <p>6 min Heavy Complex</p> <p>1 Clean</p> <p>2 Front Squat</p>
<p>Part 1<br> 0:00 - 16:00<br> </p> <p><strong>2 Rounds of:</strong></p> <p>15 Toes To Bar</p> <p>15m DB's Farmer Carry Walking Lunges (7.5m + 7.5)</p> <p>9 DB's Power Clean</p> <p>6 Shuttle Runs </p> <p><strong>2 Rounds of:</strong></p> <p>15 Pull Ups </p> <p>15m DB's Front Rack Walking Lunges (7.5m + 7.5)</p> <p>9 DB's Shoulder To Overhead</p> <p>6 Shuttle Runs<br> </p> <p>16:00 - 18:00</p> <p>Rest<br> <br> <strong>Part 2</strong></p> <p>18:00 - 24:00</p> <p>6 min Heavy Complex</p> <p>1 Clean</p> <p>2 Front Squat</p>