WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
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
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 (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) 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
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 (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) 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
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
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.