WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
EVENT 2 “DT” 5 ROUNDS FOR TIME (TIME CAP 12 MIN) 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS *RX MEN 70KG *SPORT/35+/40+: 50/35 KG MOVEMENT STANDARDS: - round starts with deadlifts - full extension in deadlift is required - extended hips, knees, chest in one vertical line - mixed grip in deadlift is allowed - hang cleans start with full extension, only then cleaning the bar - hang should start at knee level or higher (lowering the bar below the knee is not allowed) - cleans should be catched in POWER position - (squat cleans below parallel are not allowed) - clean should be ended with full extension - hips, knees extended in one line, elbows clearly in front of the bar - shoulder to overhead may be performed as strict press, push press, push jerk or split jerk - full extension at the end of STOH is required - barbell may be dropped at any time if needed
EVENT 4 – “FINAL” 3 ROUNDS FOR TIME (TIME CAP 8 MIN) 60 DOUBLE UNDERS 12 FRONT SQUATS IN 1.RD/OHS IN 2.RD/SQUAT SNATCH IN 3.RD *RX MEN PERFORM 6 M HANDSTAND WALK AFTER EACH ROUND (EXCEPT THE LAST ROUND) RX 70 KG SPORT MEN/40+/35+ 50kg SPORT WOMEN 35 KG **tie breaker - time of the second round MOVEMENT STANDARDS: - Athletes start with double unders using their own jump rope - During double unders jump rope must pass feet twice - after first double unders athletes perform 12 front squats (first rep may be squat clean or power clean + front squat) - after double unders in second round athletes perform 12 overhead squats (first lift may be done as squat snatch OR power snatch + overhead squat OR as power clean + bringing the bar to the back + snatch grip stoh + finally overhead squat) - after double unders in third round athletes perform 12 squat snatches - in squat snatch barbell should be lifted in one movement from the ground (power snatch + overhead squat is not allowed) - full extension in each barbell movement is reguired (knees and hips fully extended) - barbell may be dropped only on thicker part of the flooring - RX men after each round perform 6 m handstand walk back to the double unders (except after last squat snatches)
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.
4 INTERVALS 3 MINUTES EACH PARTNER 1 - INTERVALS 1 AND 3 PARTNER 2 - INTERVALS 2 AND 4 BUY-IN: 3 ROPE CLIMBS / 2 (MOT) 6 WALL WALKS / 4 (MOT) 9 PULL-UPS / 6 (MOT) IN REMAINING TIME AMRAP: POWER CLEANS 60/35 RESULT - POWER CLEANS
FOR TIME SYNCHRO 5 POWER CLEANS 60/35 KG 20 DB BENCH PRESSES 22,5/15 KG 6 ROPE CLIMBS SYNCHRO 10 POWER CLEANS 20 DB BENCH PRESSES 4 ROPE CLIMBS SYNCHRO 15 POWER CLEANS 20 DB BENCH PRESSES 2 ROPE CLIMBS TIME CAP 9 MIN
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
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
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
For time: 30 Clean & Jerks 80/55kg Time cap: 6 min STANDARDS: https://www.wodla.com/standards For time: 15 Snatch 80/55kg 15 Ground to Overhead 90/60kg Time cap: 6 min STANDARDS: https://www.wodla.com/standards
4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards
6 min AMRAP: 30 Snatch 80/55kg AMRAP Ground to overhead 90/60kg STANDARDS: https://www.wodla.com/standards 4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards 3 rounds for time: 20 pull ups 30 cal row 20m worm carry Time cap: 8 min "The worm must be dropped after 10m before turning" STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards
For time: 30 Clean & Jerks 80/55kg Time cap: 6 min STANDARDS: https://www.wodla.com/standards
4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards
5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Clean & Jerk Athlete 2: Max cal bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal bike erg STANDARDS: https://www.wodla.com/standards
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line Time cap: 8 min
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Clean & Jerk Athlete 2: Max cal bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal bike erg STANDARDS: https://www.wodla.com/standards
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
4 Rounds for time: 80 Double unders (1 athlete) 10 Worm clean and jerks (4 athletes) Time cap: 10:00 Format: All 4 athletes run to the worm to signify the start of the workout and set a positional order that must be maintained for the entire workout. The female athlete at the back of the worm will then complete her 80 double unders whilst the other athletes wait by the worm. Once finished, the female athlete rejoins her team mates and together they complete 10 clean and jerks. After 10 reps, the first male athlete will make his way to the rope and complete 80 double unders. This process will repeat for four rounds (female - male - female - male) Substitutions: Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.
RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work. SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.
PART B For time: T.cap 3 min 100m Burpee Broad Jumps One is working, one is resting. Split reps as you want.