WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Hero FF: 120kg/ 12.5kg/ 6kg Hero MM: 170kg/ 20kg/ 9kg
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Sidekick FF: 100kg/ 10kg/ 4kg Sidekick MM: 150kg/ 15kg/ 6kg
16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete
In a 15 Min Window Establish 1 Rep Max Bench 1 Rep Max Back Squat 1 Rep Max Deadlift 00:00 - 05:00 - Bench 05:00 - 10:00 - Back Squat 10:00 - 15:00 - Deadlift
For time 2 Rope Climb 16 Worm Deadlift 2 Rope Climb 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb ATHLETE A 64 Single Unders ATHLETE B 64 Single Unders 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb time cap 15' VARIATIONS Experience - Master +90 2 Rope Climb Worm Deadlift Single Unders
4 RFT 12 CAL SKİ 16 BOX JUMP OVER 5 DEADLIFT HEAVY (55KG) 4-3-2-1 ROPE CLIMB (HALF)
4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @100/70 5 front squats 10 shuttle runs (1 rep = 15m) WORKOUT DESCRIPTION & SCORECARD -- W Masters 40-44 Masters 45+ Scaled 4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @70/35 5 front squats 10 shuttle runs (1 rep = 15m)
5 rounds for time (cap: 12') 50 Double Unders 9 Deadlifts 6 Hang Cleans 3 Shoulder to Overhead @90/60kg
Event 2 - For Time : 45/35 Bike Erg Cals. Into. 21 Deadlifts 21 Toes To Bar 15 Power Cleans 15 Toes To Bar 9 Shoulder To Overhead 9 Toes To Bar Barbell : 70/45kg
FOR TIME: 50 DUMBBELL BOX STEP OVERS (2 X 22.5/15KG) 24/20” 40 CHEST TO BAR PULL UPS 30 DUMBBELL SHOULDER TO OVERHEAD (2 X 22.5/15KG) 20 DEADLIFTS (120/85KG) 10 BAR MUSCLE UPS (TIME CAP 14 MINUTES)
CF Total 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift Rezultat je zbir 3 lifta
- INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 70 kg deadlift, 38 kg clean, 29 kg snatch ♂102 kg deadlift, 61 kg clean, 43 kg snatch - 13-14, 15-16 ♀ Wall walks | 38, 29, 20 kg ♂ Wall walks | 61, 43, 29 kg - U13 For time: 5 bear crawls 25-calorie row 5 bear crawls 25 deadlifts 5 bear crawls 25 cleans 5 bear crawls 25 snatches 5 bear crawls 25-calorie row Time cap: 20 minutes ♀ 5 meters equals 1 bear crawl rep \ 34, 25, 15 kg ♂ 5 meters equals 1 bear crawl rep | 43, 29, 20 kg
CLEAN LADDER Please see below the weights allocated for each divison as well as tiebreak points. Elite/Rx : M - 100-110-120-125-130-135-140-145-150-155kg Elite/Rx : F - 70-77.5-85-87.5-92.5-95-97.5-100-102.5-105kg" Masters 35+ : M - 95-102.5-110-117.5-125-130-135-140-145-150kg Masters 35+ : F - 60-67.5-72.5-77.5-82.5-87.5-92.5-95-97.5-100kg" Masters 40+ : M - 95-100-105-110-115-120-125-130-135-140kg Masters 40+ : F - 60-65-70-75-80-82.5-85-87.5-90-92.5kg Intermediate : M - 75-85-90-95-100-110-120-125-130-135kg Intermediate : F - 50-55-60-65-70-75-80-82.5-85-87.5kg Scaled/Teens 16-17 : M - 60-67.5-72.5-77.5-85-90-95-97.5-100-102.5kg Scaled/Teens 16-17 : F - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : M - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : F - 30-35-40-45-50-55-60-65-70-75kg WORKOUT FLOW This will be run on an EMOM format with each division rolling through one after the other. (1st min - 1M/1F athelete lift, 2nd min 2M/2F athletes lift....etc) There will be a 1min break between categories. The athlete will have 50 seconds in which to complete their lift followed by a 10 second transition to advance down the field of play to the next bar. If they fail a lift, they may try again as many attempts within the 50 seconds as they choose. The lift must be completed within 50 seconds. If athlete fails a lift and doesnt want to attempt again they then start deadlifts for the remaining time for the tiebreaker. Once an athlete has completed a successful lift and advanced to the next platform - if they deem this bar too heavy to clean they can begin max deadlifts for 50s to complete the tie breaker. If an Athlete completes the ladder, then once that successful clean has been completed, the tiebreaker may be started immediately. STANDARDS Clean: Squat clean/power/split clean is allowed. A hang clean of any variation is not allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. If the athlete or the bar leaves the lifting platform at any point during lift attempt - NO REP Lift must be approved by Judge. If dropped before Judge confirms its a good lift, NO REP. Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing or deliberate driving of the bar into the floor is allowed. If the bar is dropped at any point, it must settle before starting the next rep. Ie you cannot catch it on the bounce.
4 Rounds for Time: 100 Double Unders 15 Sync. American KB Swings @ 24 / 16kg 12 Sync. Burpees over Bar 9 Sync. Deadlifts @ 120 / 90kg Time Cap: 18 Minutes
Part A Time Cap: 15 minutes Buy In 4x5m HSW (5m Unbroken segment) 2-4-6-8-10 Dual DB Devil Press 2x20kg 10-8-6-4-2 Deadlift 150 Part 2 Time Cap 3 minutes: 1 rep max Deadlift
Part A Time Cap: 15 minutes Buy In 4x5m Walking Lunge (5m Unbroken Segment) 2-4-6-8-10 Single DB Snatch Alt 12.5/7.5 kg 10-8-6-4-2 Deadlift 60/35
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead
For time: 30/25 Ring muscle-ups *each break: 10 Burpee Dumbells deadlift 2x22,5/15kg 50 Double unders Score = time
Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen
Modus : Split as needed Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter
Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs
7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs
EMOM 4, Max Deadlifts (80/50kg) – You go, I go 👉 Partner*in A: arbeitet in Minute 1 & 3 👉 Partner*in B: arbeitet in Minute 2 & 4 👉 Beim Wechsel einschlagen (oder Fistbump) Skaliert: 50/30 kg Hier gilt: 2 Reps = 1 Rx-Rep
1 Lap Run 20 Goblet Box Step Ups 15/10 kg, 50cm 30 Situps 15/10 kg 40 Deadlifts 70/50 kg 30 Situps 15/10 kg 20 Goblet Box Step Ups 15/10 kg, 50 cm 1 Lap Run Time Cap - 15:00
1 Lap Run Together 3 Rounds EACH I Go You Go 15 Box Jump Over 60/50 cm 15 V-ups 15 Deadlifts 70/50 kg 1 Lap Run Together Time Cap: 18:00
AMRAP 15 Partner 1: Run Up And Down Stairs (1 time, Up 1 Rep, Down 1 Rep, in total 2 reps) Partner 2: 15 Jumping Air Squats 5 Deadlifts 40/25 kg 4 Power Clean 40/25 kg 3 Shoulder To Overhead 40/25 kg 2 Front Squats 40/25 kg 15 Jumping Air Squats switch each round
100 Single Unders/Double Unders 30 Deadlifts 9 Burpees over Bar 75 Single Unders/Double Unders 20 Deadlifts 12 Burpees over Bar 50 Single Unders/Double Unders 10 Deadlifts 15 Burpees over Bar ____________________ Scaled 60/40kg Single Unders Rx 80kg Double Unders