WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
AMRAP 14' 15 CAL ROW + 12 CAL SKIERG 20 RUSSIAN SWING SYNCH @3 100 HEAVY SU TO SHARE 30 KB GOBELET SQUAT @2 FOR THIS WOD, ONE ATHLETE IS BLIND WITH GLASSES. THIS ATHLETE KEEP THE GLASS DURING THE ROUND THE BLIND ATHLETE CHANGE EACH NEW ROUND
5 varv 500 m Run 10 Burpee Medball Over Object 40/30 kg 30 m Bear Hug Walk 15 Ball Squats * 30 m Bear Hug Walk * Ball on shoulder
Scaled M 2-2-2-3 Intervals 6/6 Skater Squat 10 Shoulder to Overhead @ 2x15kg 2 Rope Climbs Max WallWalks in The Remaining Time Repeat for 4 sets Rest 1 minute between sets TC: 12 minutes
Scaled F 2-2-2-3 Intervals 6/6 Skater Squat 10 Shoulder to Overhead @ 2x10kg 1 Rope Climbs Max WallWalks in The Remaining Time Repeat for 4 sets Rest 1 minute between sets TC: 12 minutes
Team 2-2-2-3 Intervals Accumulate Max overhead squats , starting every 2 minutes in M1/F - M1/M2 - M2/F - choice: 2 rope climb (each) 4 WallWalks (each) Max-rep Synchro overhead squats When 2 minutes is up, the first pair stops and returns while the second pair begins working. Female: 40kg Men: 60kg
FOR TIME 20 Cal Echo Bike 15 Bar Muscle Up 20 Cal Echo Bike 10 Front Squats 120 kg TIME CAP 5 Min
Clean Ladder 10min EMOM - 45sek ON/15sek OFF 1 Clean RX - male: Barbell @90-100-110-115-120-125-130-135-140-145kg RX - female: Barbell @50-60-65-70-75-80-85-90-95-100kg scaled - male: Barbell @70-75-80-85-90-95-100-105-110-115kg scaled - female: Barbell @30-35-40-45-50-55-60-65-70-75kg Ablauf: -45sek Zeit um einen erfolgreichen Clean zu machen, wobei die Wiederholung mit dem Ton fertig absolviert sein muss -15sek Transitionzeit zur nächsten Barbell -Tiebreak: maximale Wiederholungsanzahl an Front Squats mit dem zuletzt erfolgreich gecleanten Gewicht -Clean anyhow - Muscle Clean, Power Clean, Split Clean, Squat Clean erlaubt. -Nur die Füße dürfen den Boden berühren, sofortiger No-rep sobald zB. ein Knie den Boden berührt. -mehrere Versuche pro Gewicht möglich. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/