WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
PART A 4 Rounds for time 1 Legless Rope Climb 20 Free handstanding Shoulder taps 3 Deadlifts @180kg Time cap: 5min 5:00 - 7:00 REST PART B For time 20 calories Echo bike 10 Box Jump overs @70cm 10 DB Box overs @2x22.5 10 Box Jump overs @70cm 20 calories Echo bike Time cap: 5min
12 Synchro Power Cleans @40kg 6 Rope Climbs 18 Toes to Bar 6 Rope Climbs 18 Toes to Bar 6 Rope Climbs 12 Synchro Power Cleans @40kg 36 Burpees over the Box
12 Synchro Power Cleans @40/25kg 6 Rope Climbs 18 Toes to Bar 6 Rope Climbs 18 Toes to Bar 6 Rope Climbs 12 Synchro Power Cleans @40/25kg 36 Burpees over the Box
18 Synchro Power Snatches @55kg 6 Rope Climbs 24 Synchro Toes to Bar 6 Rope Climbs 24 Synchro Toes to Bar 6 Rope Climbs 18 Synchro Power Snatches @55kg 48M Handstand Walk* (*Can be done as you choose)
18 Synchro Power Snatches @55k/35kg 6 Rope Climbs 24 Synchro Toes to Bar 6 Rope Climbs 24 Synchro Toes to Bar 6 Rope Climbs 18 Synchro Power Snatches @55/35kg 36M Handstand Walk* (*Can be done as you choose)
PART A - 2 min of attempts per athlete for max weight Athlete A - Snatch + Hang Snatch + OVHS Athlete B -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Single Unders Cap 7' Barbell Man: 45 / Woman: 30
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/2 Rope Climbs Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Single Unders Cap 7' Barbell Man: 45 / Woman: 30
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7' Barbell Man: 50 / Woman: 35
A- For Time 3 Rounds 12/10 Burpee Box Get Overs 120 cm 4/3 Rope Climbs ( Man/Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7'
A- For Time 3 Rounds 10 Burpee Box Get Overs 120 cm 4 Rope Climbs (Woman) Cap 7' Rest 2' B- For Time 3 Rounds 10 Thrusters 100 Double Unders Cap 7'
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 6 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups Cap 8' Barbell Man: 45 / Woman: 30
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 7 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8' Barbell Man: 50 / Woman: 35
A- For Time 2 Rounds 21 Burpee Box Get Overs 120 cm 9 Rope Climbs Cap 8' Rest 1' B- For Time 3 Rounds 15 Thrusters (2 Persons Sync) 30 Pull Ups (2 Persons Sync) Cap 8' Barbell Man: 60 / Woman: 40
40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead Junior 12 lány wall ball: 3 kg barbell: 25 kg Junior 13-14 lány/fiú wall ball: 4 kg barbell: 40/30 kg Junior 15-16 lány/fiú all ball: 6 kg barbell: 45/35 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
50 wall ball 4/3 rope climb 21 deadlift 40 wall ball 4/3 rope climb 15 hang clean 30 wall ball 4/3 rope climb 9 shoulder to overhead Junior 17-18 Fiú/Lány wall ball: 9/6 kg barbell: 60/50 kg Junior 19-20 Fiú/Lány wall ball: 9/6 kg barbell: 70/50 kg
60 wall ball 5/3 rope climb 21 deadlift 50 wall ball 5/3 rope climb 15 hang clean 40 wall ball 5/3 rope climb 9 shoulder to overhead wall ball: 9/6 kg barbell: 90/60 kg
50 wall ball 4/2 rope climb 21 deadlift 40 wall ball 4/2 rope climb 15 hang clean 30 wall ball 4/2 rope climb 9 shoulder to overhead wall ball: 9 kg barbell: 80 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead Masters 50-54 wall ball: 6 kg barbell: 70kg Masters 55-59 wall ball: 6 kg barbell: 60kg
40 wall ball 3 rope climb 21 deadlift 30 wall ball 3 rope climb 15 hang clean 20 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
60 wall ball 3 rope climb 21 deadlift 50 wall ball 3 rope climb 15 hang clean 40 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 60 kg
50 wall ball 3 rope climb 21 deadlift 40 wall ball 3 rope climb 15 hang clean 30 wall ball 3 rope climb 9 shoulder to overhead wall ball: 6 kg barbell: 50 kg
40 wall ball 2 rope climb 21 deadlift 30 wall ball 2 rope climb 15 hang clean 20 wall ball 2 rope climb 9 shoulder to overhead Masters 45-49 wall ball: 6 kg barbell: 45kg Masters 50-54 wall ball: 6 kg barbell: 40kg
30 wall ball 2 rope climb 21 deadlift 20 wall ball 2 rope climb 15 hang clean 10 wall ball 2 rope climb 9 shoulder to overhead wall ball: 4 kg barbell: 30kg
„Worm & Rope Grinder“ Workout Format A + 15 kg Rucksack For Time – Team of 2 1. 21 Synchro Burpee Over Worm 2. 21 Worm Lunges 3. 3 Rope Climbs Dann: 4. 15 Synchro Burpee Over Worm 5. 15 Worm Thrusters 6. 5 Rope Climbs Dann: 7. 9 Synchro Burpee Over Worm 8. 9 Worm Clean & Jerks 9. 7 Rope Climbs B: Worm Squats – Lunges- Thruster + 10 kg Plate Carrier C: Worm DL - Squats - Lunges
For Time: 18-12-6 DB Seated Strict Press 2x 22.5/15kg 1-2-3 Rope Climb from seated (15ft) Directly into: 18-12-6 DB Bench Press 2x 32.5/22.5kg 4-5 Rope Climbs (15ft, in between bench press sets) Time Cap: 9 min
For Time: 2x 30 Cal Bike 2x 40 Sync Seated Strict Press (2x 22.5/15kg) 2x 30 Cal Bike 8 Seated Rope Climbs (15ft)* 2x 40 Sync Bench Press (2x 32.5/22.5kg) 2x 30 Cal Bike 8 Seated Rope Climbs* 2x 30 Cal Bike *legless for males Time Cap: 14 min
Part A 32 Worm Deadlifts Any 2 athletes working 16 Rope Climbs Any 1 athlete working
Part A 32 Worm Cleans Any 2 athletes working 16 Rope Climbs Any 1 athlete working