WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min
For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes
For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
INDIVIDUAL EVENT 2 FOR TIME 9-15-21 DOUBLE KB HANG CLEAN AND JERKS 9-12-15 BURPEES OVER OBSTACLE TIME CAP - 10 MINUTES TIEBREAKER - LAST COMPLETED ROUND OF KETTLEBELLS ELITE/RX/35+ MASTERS - 2X16/24KG SPORT - 2X12/16KG 40+ AND 45+ MASTERS - 2X12/24KG
TEAM EVENT 1 - ROUGH START FOR TIME 40 WORM SQUATS - ALL 4 ATHLETES 40 SYNCRO WORM FACING BURPEES - 3 ATHLETES WORKING 400M TEAM RUN - ALL 4 ATHLETES 40 SYNCRO TOES TO BARS - 2 ATHLETES WORKING 40 WORM SQUATS - ALL 4 ATHLETES WORKING TIME CAP: 20 MINUTES TIEBREAK AFTER 400M RUN AFTER EACH SET OF 10 WORM SQUATS WORM HAS TO MOVE INTO NEXT BOX DURING BURPEES AND TOES TO BAR, NONWORKING MEMBERS HAS BE IN DESIGNED AREA. EACH SWITCH HAS TO BE DONE IN THAT AREA. DURING THE RUN, ALL TEAM MEMBERS HOLD ONTO A ROPE. TEAM CHOOSE, WHO ARE WORKING, HOW ARE NOT. REPS DOES NOT HAVE TO BE SPLIT EQUALLY ON BURPEES AND TOES TO BARS
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes
For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes
For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes
18 MIN AMRAP 400 M RUN (1 LAP) 20 BURPEES TO PLATE MOVEMENT STANDARDS: - Athlete starts touching their plate, after start signal athletes start running - During burpees Athletes must jump up to the plate with both feet from the ground - During burpees athletes may jump down or step down - During burpee to plate full extension at the top of the plate is not required - at the bottom of the burpee chest must touch the ground - stepping up from the burpee is allowed
FOR TIME 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Thrusters EMOM: 6 Burpees over line Sport: 40/25kg BB 40+&INT: 50/30kg BB RX: 60/35kg BB TC: 8 minutes Tiebreaker: reps done at 3 min mark. Key points: To advance to the next minute, athlete must complete all burpees. Burpees are not counted as score reps.
I GO, YOU GO, FOR TIME: 50 SINGLE UNDERS 40 BOX JUMPS 60/50 30 RKBS 24/16 20 BURPEES HR (PARTNER CHANGE) 20 BURPEES HR 30 RKBS 24/16 40 BOX JUMPS 60/50 50 SINGLE UNDERS
5 ROUNDS FOR TIME: 8 SYNCHRO THRUSTERS 40/25 4 BURPEE SHUTTLE RUN (10M)
3 ROUNDS FOR CALORIES 3 MIN ON/1 MIN OFF 30 SYNCHRO AIR SQUATS 15 BURPEE SHUTTLE RUNS CAL ECHO BIKE
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards 8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg Time cap: 10 min Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg Time cap: 10 min Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards