WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
LAST MAN STANDING Every 5s one rep Overhead Squat ( 50kg / 30kg ) You fail a rep = you stop. Time cap: 4min
Event Partner: Burpees MURPH For Time with Weigh Vest: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run TIME CAP: 55 min weight vest: 9 / 6 kg
Event Partner: Burpees MURPH For Time with Weight Vest: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run TIME CAP: 55 min weight vest: 9 / 6 kg
SATURDAY, JUNE 13 9:00-10:30 Spectator Workout: Murph For time: 1600m run 100 pull-ups 200 push ps 300 air squats 1600m run
Event Partner: Duetto ONE MORE ROUND For Time: 9-6-3 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg) TIME CAP: 10 min
Event Partner: Duetto ONE MORE ROUND For Time: 12-9-6 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg) TIME CAP: 10 min
AMRAP 15min 7 Overhead Squats (42,5/30 kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row
AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row
Find max weight in complex 3 DL 3 Hang cleans 3 Front squats 3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!
3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!
Every 1:00x6 Find Your 3 Rep Max Back Squat Partners will switch every round. Every team member has 3 attempts.
2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski To finish: 150m swim Timecap 11min
2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski To finish: 150m swim Timecap 10min
For weight: 1 min lift + 2 min rest time x 3 rounds 3 Cleans 2 Front Squats 1 Shoulder to Overhead key points: All divisions perform the same workout Athlete must finish the complex in 1 min window Athlete has 1 attempt for each round Athlete can increase or decrease weight each round Smallest step is 2.5kg in total Clean is anyhow - muscle, power, squat, split clean Cleans must be performed as touch & go tiebreaker is second best successful lift
5 RFT: 10 Pull Ups 10 Front Squats (40/25kg) 10 Lateral Burpees Over Bar (timecap: 12 mins) Sport Male: 40kg barbell Sport Female: 25kg barbell
Rx Male 5RFT: 10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap) Part A (EVENT 2): 00:00-08:00 5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters (partners alternate movements) (8 min cap) 08:00-09:00 Rest Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...
Rx Male 5RFT: 10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap)
TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min
TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg
TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min
For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min