WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Part A EMOM 6' Max Meters Bike Erg (damper 10) Max tons Front Squat Rest 1' Part B 2' Max Sync Burpee Over Bar Score Event 1: Weight x Reps (Male+ Female) Score Event 2: Meters Bike + Nº Burpees x 50 m ( 1 Burpee = 50 Mts)
Event 3A 6 min cap 3 Rounds For Time 12 Front Squats 20m HS Walk - 2:00 min Transition - Event 3B 4 min cap 3 Rounds For Time 20m Sandbag Carry 12 Burpee Get Over ------------------------- Barbell M - 100/F - 70kg Box M - 30" / F - 24" Sandbag M - 200lb / F - 150lb
Event 3A 6 min cap 3 Rounds For Time 12 Front Squats 20m HS Walk - 2:00 min Transition - Event 3B 4 min cap 3 Rounds For Time 20m Sandbag Carry 12 Burpee Get Over ------------------------- Barbell M - 100/F - 70kg Box M - 30" / F - 24" Sandbag M - 200lb / F - 150lb
Event 3A 6 min cap 3 Rounds For Time 12 Front Squats 5 Wall Walks - 2:00 min Transition - Event 3B 4 min cap 3 Rounds For Time 20m Sandbag Carry 12 Burpee Get Over ------------------------- Barbell M - 80/F - 50kg Box M - 30" / F - 24" Sandbag M - 150lb / F - 100lb
Event 3A 6 min cap 3 Rounds For Time 12 Front Squats 5 Wall Walks - 2:00 min Transition - Event 3B 4 min cap 3 Rounds For Time 20m Sandbag Carry 12 Burpee Get Over ------------------------- Barbell M - 80/F - 50kg Box M - 30" / F - 24" Sandbag M - 150lb / F - 100lb
Perform this complex for maximum weight: 1 Clean (any style) + 1 Hang Squat Clean + 3 Front Squats + 1 Shoulder to Overhead (any style) 00:00 - 5:00 female athlete 1 builds up to a heavy complex - Rest 1 minute - 06:00-11:00 male athlete builds up to a heavy complex
AMRAP 10 5 Synchro Devil Press @10/15kg 10 Synchro DB Front Squats 15 Synchro Toes Up - Rest 2 - AMRAP 3 Max. Reps Wall Walks
EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db 20 sync 1-DB devil press 22.5/15
Find Your Max Weight: 2 Hang Clean + 2 Front Squat 3 Attempts / 6 Stationen / every 30 sec. starts one Athlete
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/