WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
20 wall ball 18 box jump over 30 wall ball 18 box jump over 40 wall ball 18 ball step over 66 wall ball 18 ball step over 40 wall ball 18 box jump over 30 wall ball 18 box jump 20 wall ball
20 wall ball 18 step up 30 wall ball 18 step up 40 wall ball 18 step up over 66 wall ball 18 step up over 40 wall ball 18 step up 30 wall ball 18 step up 20 wall ball
24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B 24m OH WALKING LUNGES 20 DB SNATCH 20 MUSCLE UP
24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B
24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B
PART A RELAY STYLE ATHLETE 1: 400M RUN 12 BACK SQUAT 120KG ATHLETE 2: 400M RUN 12 BACK SQUAT 100KG ATHLETE 3: 400M RUN 12 BACK SQUAT 80KG ATHLETE 4: 400M RUN 12 BACK SQUAT 60KG PARTB RELAY STYLE ATHLETE 4 : 40M SLED PUSH 125KG ATHLETE 3 : 40M SLED PUSH 125KG ATHLETE 2 : 40M SLED PUSH 165KG ATHLETE 1 : 40M SLED PUSH 165KG AFTER SLED 60 BACK SQUAT AS A TEAM-RELAY STYLE EVERY TIME YOU BREAK YOU MUST RUN 400M ATHLETE 1 FIRST :130KG ATHLETE 2 : 110KG ATHLETE 3 : 90KG ATHLETE 4 : 70KG
PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press (split as you wish) ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups (split as you wish) 40 Wall Balls (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters (split as you wish) ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)
WOD | FLOW | STANDARDS | SCORECARD
WOD | FLOW | STANDARDS | SCORECARD
WOD | FLOW | STANDARDS | SCORECARD
WOD | FLOW | STANDARDS | SCORECARD
WOD | FLOW | STANDARDS | SCORECARD
WOD | FLOW | STANDARDS | SCORECARDS
WOD | FLOW | STANDARDS | SCORECARD
FROM 00 TO 05 MINUTES 100 CAL BIKE ERG REST 2 MINUTES
200 M SWIM 21 CAL BIKE ERG 100 M SWIM 27 CAL BIKE ERG 50 M SWIM 33 CAL BIKE ERG TIME CAP 18 MINUTES
FROM 00 TO 05 MINUTES 80 CAL BIKE ERG REST 2 MINUTES
200 M SWIM 18 CAL BIKE ERG 100 M SWIM 21 CAL BIKE ERG 50 M SWIM 27 CAL BIKE ERG TIME CAP 18 MINUTES
4 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES
4 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES
3 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES
3 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES
5 ROUNDS OF 2 LLRC / 1 LLRC + 1RC 15 M WALKING LUNGES* *(2 x 30 / 2 x 20 kg) TIME CAP 9 MINUTES
5 ROUNDS OF 2 ROPE CLIMB 15 M WALKING LUNGES* *(2 x 22.5 / 2 x 20 kg) TIME CAP 9 MINUTES
5 ROUNDS OF 2 ROPE CLIMB / 5 ROPE CLIMB FROM THE FLOOR 15 M WALKING LUNGES* *(2 x 20 / 2 x 12.5 kg) TIME CAP 9 MINUTES
5 ROUNDS OF 5 ROPE CLIMB FROM THE FLOOR 15 M WALKING LUNGES* *(2 x 20 / 2 x 12.5 kg) TIME CAP 9 MINUTES
Find your max complex 1 Snatch + 1 hang snatch + 1 Overhead Squat Time Cap : 5 Minutes
7 rounds 9 Deadlift 85kg/55kg 6 Bar facing burpees 3 Shoulder 2 Overhead Time Cap: 9 Minutes
3 rounds 50 Double under 9-7-5 Ring Muscle-ups Front Squat 50kg/35kg Time Cap: 7 Minutes