WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
AMRAP: 9 Cleans 6 Pull Ups 3 Handstand Push Ups
3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg
3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg
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
For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg
Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg
For Time: 4 varv 12/10 cal SkiErg 20 Chest to Bar Pull-Up 12/10 cal BikeErg 12 Dumbbell Hang to Overhead 2x22,5/15 kg
For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex: Men: 6 Toes to bar + 4 Pull-ups + 2 Bar muscle-up Women: 6 Toes to bar + 4 Pull-up + 2 Chest to bar Score = time
For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex: Men: 6 Toes to bar + 6 Pull-ups Women : 4 Toes to bar + 4 Pull-ups Score = time
Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups 20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups 10 OH-Reverse Lunges (60/40) 10 BMU
AMRAP 9: 9 Pull-Ups 9 Box Jump Over (step down) 9 Toe Ups 9 Box Jump Over (step down)
On a Running Clock, Timecap 20 Min Part A Min 0-13: AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat 6 Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 15 KG / 2x 10 KG
On a Running Clock, Timecap 20 Min Part A Min 0-13: AMRAP 21 alternating Dumbbell Snatch 12 Goblet Squat 6 Jumping Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 1x 15 KG / 1x 10 KG
Teams of 2 - MF Scaled 15 min AMRAP 100 single unders (50/50) 10 Toes to ring (dayp) 10 synchro kip to L-sit 20 boxgetover (dayp) 15 synchro Hang Snatches (25/35kg) Teams of 2 - MF Intermediate 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Pull ups 20 boxgetover (dayp) 15 synchro Hang Snatches (35/50kg) Teams of 2 - MF Rx 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Chest to Bar 20 boxgetover (dayp) 15 synchro Hang Snatches (40/60kg)
Intermediate/Masters 12 min AMRAP 50 double unders 10 Toes to Bar 10 Pull-ups 10 Boxgetover 10 Hang Snatches (50/35kg)
Team of 6 For Time (15’ TC) 80 Wallballs (6/9kg) 40 HSPU 40 Overhead Squats (30/40kg) 40 Pull-ups 40 synchro DB Snatches (10/15/22.5kg) 20 Bar MU 10 Ring MU
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 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 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 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
Amrap in 3 min of: 7/5 Rope climb Max Cal Bike 2 min rest For Time: 36 Alt Reverse Lunges 8/6 C2b Pull ups 6 Snatches (35/25) 6m Handstand walk (3m x 2) 5 min time cap
On a 9 min Clock: 21-15-9 Thrusters @25 kg Bar Facing Burpees AMRAP Jumping Pull Ups in the remaining time TC: 9
On a 9 min Clock: 21-15-9 Thrusters @30 kg Bar Facing Burpees AMRAP Pull Ups in the remaining time TC: 9
Arena: Rig Arena Round 1: 40 Syncro Hang Cleans 40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB Round 2: 30 Synchro Hang Cleans 30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups Round 3: 20 Synchro Hang Cleans 20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB Intermediate Variation: Male bar @60kg Female bar @ 40kg 1 x Dumbbells 22.5kg / 15kg Rules: All athletes start in the holding area Male and Female pair on the barbell, box & dumbbell movements Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements Time Cap: 15 minutes Score: Total reps of TTB. If no TTB done, total number of reps. Movement Standards: Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position. Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep.
26.3 A, AMRAP 10min 5 Pull Up 10 Hand Release Push Up 15 Air Squats to WB After 11min into 26.3 B, TC 4min 75 WB (9/6kg) After 16min into 26.3 C, TC 6min 4RM OHS (from floor)
26.3 A, AMRAP 10min 3 Pull Up 5 Hand Release Push Up 15 Air Squats to WB After 11min into 26.3 B, TC 4min 60 WB (6/4kg) After 16min into 26.3 C, TC 6min 4RM S2OH (from floor)
OVERALL NOTICE: Every Athlete must perform at least 1 Rep of each gymnastic movement! _______________ SCALED F90+ 40 Dual KB Hang Cleans 20 Jump. Pull-Up 30 Single KB Hang Snatches 30 Ring Row 30 Single KB Front Squats 20cal. Echo Bike calories (KB 16/10kg) NOTICE: If one Athlete is doing the KB work, in meantime Athlete 2 holds a Sandbag in front of the body 20kg
3 Sets - Rest 1:00 between Sets AMRAP 3:00 25 Chest-to-Bar Pull-ups 25 Handstand Push-ups remaining time max reps Box Jump Overs 60/50cm Rest 1:00 AMRAP 3:00 25 Box Jump Overs 60/50cm 25 Chest-to-Bar Pull-ups remaining time max reps Handstand Push-ups Rest 1:00 AMRAP 3:00 25 Handstand Push-ups 25 Box Jump Overs 60/50cm remaining time max reps Chest-to-Bar Pull-ups Score: total reps Open & Masters 30 - 39 rep & movement scheme above Masters 40 - 49 same movement scheme adjusted reps: 20 Masters 50+ movement scheme: Pull-ups, Hand-release Push-Ups, Box Jump Overs 60/50cm adjusted reps: 20
For Time Athlete A 60 Box Jump Overs 60/50cm 60 kipping Handstand Push-ups split reps as needed Athletes A & B 50 synchronized Chest-to-Bar Pull-ups Athlete B 40 Box Jump Overs 75/60cm 40 strict Handstand Push-ups split reps as needed Timecap 15:00
2min max Rep Shuttle Runs (Athlete A) into 6min AMRAP 8 Toes 2 Bar 12 KB Swings (24/16) 8 Pull Ups 12 KB Front Rack Lunges into 2min max Rep Shuttle Runs (Athlete B) Score A: Max Rep Shuttle Runs Score B: AMRAP
3 Rounds for Time: 30 cal Row 10 Synchro Pull Ups 15 Kipping HSPU