WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
4 rounds for time: 2-4-6-8 reps of Hanging complex 10 Box Step Overs 40 Double Unders or Single Unders Sport men: TTB + Pull-up combo = 1 rep / Dumbbells: 2x15 / SU Sport women: Leg Raise + Pull-up = 1 rep /Dumbbells 2x10kg / SU 40+ men: TTB + Chest-to-bar combo = 1 rep / Dumbbells 2x15/kg + DU 40+ women: TTB + Pull-up combo = 1 rep / Dumbbells 2x10kg + DU 35+ men and Rx men: Toes to Bar + Muscle Up combo = 1 rep / Dumbbells: 2x 22.5kg / DU 35+ women and Rx women: Toes to Bar + Chest to Bar combo = 1 rep / Dumbbells: 2x15kg / DU In case an athlete struggles with gymnastics combo: 5 burpees = ½ reps of combo
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: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) RX For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups 9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups 9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps) INTERMEDIATE For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups 21 Chest To Bar/ Pull Ups 15 Handstand Push Ups 9 Overhead Squats ♂50/♀35kg SCALED For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)
**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes) 200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes) RX TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes) 200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes) INTERMEDIATE TEAM ( FMMM ) For Time: (No TC) 400m Swim (all athletes) 200m Bearhug Carry 50/40kg (YGIG between MM / MF athletes) SCALED ( FMMM ) For Time: (No TC) 300m Swim (all athletes) 200m Bearhug Carry 40/30kg (YGIG between MM / MF athletes) *Castellano: EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO RX (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 50/40 kg (“tu vas/yo voy”entre atletas masculinos y femeninos) EQUIPO ESCALADO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 300 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 40/30 kg (“tu vas/yo voy”entre atletas masculinos y femeninos)
ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) RX For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups 9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups 9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps) MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups 9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps) INTERMEDIATE For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups 21 Chest To Bar/ Pull Ups 15 Handstand Push Ups 9 Overhead Squats ♂50/♀35kg SCALED For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)
ELITE For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” RX For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups 18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups 18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20” MASTERS 48 + For Time: (6’ TC) 15/12 Ring Muscle Ups 18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20” INTERMEDIATE For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups 18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24” SCALED For Time: (6’ TC) 21 x 12m Shuttle Sprints 18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”
ELITE For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” RX For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups 18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups 18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20” MASTERS 48 + For Time: (6’ TC) 15/12 Ring Muscle Ups 18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20” INTERMEDIATE For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups 18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24” SCALED For Time: (6’ TC) 21 x 12m Shuttle Sprints 18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”
GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat 1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min
AMRAP 12 10/6 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS
AMRAP 12 12/8 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS
WOD3 = 2k Assault Bike Score = For Time * This workout is to be performed inside of WOD4 as part of the Chipper event. WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups WOD3 = 2k Bike Time WOD4 = Full Chipper Time Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B. All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
// MEN : 18 Minute Time Cap // Buy in: 40 cal on Assault Bike Then 3 rounds of: 20 pull up 30 strict hand release push up 40 squat Cash out: 40 cal on Assault Bike // WOMEN : 18 Minute Time Cap // Buy in; 25 cal on Assault Bike Then 3 rounds of: 10 ring row 20 hand release push up 30 squat Cash out; 25 cal on Assault Bike
// 6 MINUTE TIME CAP // 3 Rounds for time of: 5 Bar muscle up / Pull Up 10 Alternating reverse overhead lunges (60kg / 40kg) 50 Double unders
9 – 15 – 21 DB Thrusters Pull Ups Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
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