WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)
Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section) Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)
Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section)
Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)
ELITE For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂120/♀80kg 24m Single Arm Overhead KB Lunge ♂28/♀24kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂130/♀85kg 12m Single Arm Overhead KB Lunge ♂28/♀24kg (4 reps) RX For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂115/75kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂125/♀80kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 35 - 40 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂120/♀75kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 41 - 47 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 48 + For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 12m Single Arm Overhead KB Lunge ♂24/♀16kg (4 reps) INTERMEDIATE For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂80/♀55kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 12m Single Arm Overhead KB Lunge♂24/♀16kg (4 reps) SCALED For Time (6’ TC) 30 Kipping Knee Raises 2 Clean & Jerks ♂60/♀40kg 24m Goblet KB Lunge Walking ♂20/♀12kg (8 reps) 30 Kipping Knee Raises 2 Clean & Jerks ♂70/♀45kg 12m Goblet KB Lunge Walking ♂20/♀12kg (4 reps)
ELITE For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂120/♀80kg 24m Single Arm Overhead KB Lunge ♂28/♀24kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂130/♀85kg 12m Single Arm Overhead KB Lunge ♂28/♀24kg (4 reps) RX For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂115/75kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂125/♀80kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 35 - 40 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂120/♀75kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 41 - 47 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps) MASTERS 48 + For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 12m Single Arm Overhead KB Lunge ♂24/♀16kg (4 reps) INTERMEDIATE For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂80/♀55kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 12m Single Arm Overhead KB Lunge♂24/♀16kg (4 reps) SCALED For Time (6’ TC) 30 Kipping Knee Raises 2 Clean & Jerks ♂60/♀40kg 24m Goblet KB Lunge Walking ♂20/♀12kg (8 reps) 30 Kipping Knee Raises 2 Clean & Jerks ♂70/♀45kg 12m Goblet KB Lunge Walking ♂20/♀12kg (4 reps)
AMRAP 3 min. 20 Clean and Jerk 50 kg / 30 kg AMRAP Bar facing burpees over the bar 10 HEAT @10 athletes 2 HEAT Female 8 HEAT Male
FIND MAX UNBROKEN COMPLEX WEIGHT 1 Deadlift 2 Squat cleans 3 Push or squat jerks
Workout A: For time – Time cap: 12’ 3 Rounds for time 50 wall ball shots 10 Clean and Jerks * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU 9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: Death by Devils Press 00:00 - 01:00 = 1 Devils Press + Max Distance Row 01:00 - 02:00 = 2 Devils Press + Max Distance Row 02:00 - 03:00 = 3 Devils Press + Max Distance Row Continue adding one Devils Press rep each minute - The workout ends when no more metres on the rower can be performed within the minute. RX Weight = 2x 22.5/15 kg Dumbbells. Score = Total distance in metres.
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
EVENT2 20 Wall ball ( 9kg / 6kg ) 10 Dumbells Clean and Jerk ( 22,5kg x 2 / 15kg x 2 ) 14/10 Pull ups 8 Dumbells Clean and Jerk 14/10 Pull ups 6 Dumbells Clean and Jerk 14/10 Pull ups 4 Dumbells Clean and Jerk 20 Wall ball 2 Dumbells Clean and Jerk Time cap: 8min
FOR TIME 30 CLEAN AND JERKS M:40KG N:30KG 200m RUN 30 SNATCHES
20 min AMRAP: 40/32 cal Row 15+15 Single Arm DB Hang Clean and Jerk 20 DB Box Step Overs Rx Male: 40 calories, 22.5kg DB, 60cm Box Rx Female: 32 calories, 15kg DB, 50cm Box Sport Male: 40 calories, 15kg DB, 60cm Box Sport Female: 32 calories, 10kg DB, 50cm Box Row: Calories run from zero. Once goal calories are on the screen, athlete can move to the SA DB Hang C&J. Both judge or athlete can refresh the screen before rowing starts. Single Arm Hang Clean and Jerk: Athlete must do 15 reps with one arm and only then do 15 reps with other arm. 1 side of the DB should touch the shoulder before proceeding into the jerk portion of the movement. DB Box Step Ups: Athlete can hold DB anyway he/she wants.
Clean and Jerk Ladder 9-6-3-max reps 25-35-45-50kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 50-60-70-80kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 45-55-65-70kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 80-90-100-110kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor) Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed. Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack. Result of female athletes will be multiplied by 1.6
Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor) Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed. Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack. Result of female athletes will be multiplied by 1.6
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes