WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
“Prison Break” For Time (Relay Style) Athlete 1: 8 Shuttle Run (120m) 4 Rope Climbs (15ft) Athlete 2: 8 Shuttle Run (120m) 3 Rope Climbs (15ft) Athlete 3: 8 Shuttle Run (120m) 2 Rope Climbs (15ft) Athlete 4: 8 Shuttle Run (120m) 1 Rope Climbs (15ft) - 10min Cap
As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
Skill is a 8min amrap of 2 Rounds 3x Wall Walk 1x Rope Climb (Short) 2 Rounds 1x WW + 3m HSW 1x Rope Climb amrap 1x WW + 3m HSW + Pirouette 1x Rope Climb Rope Climb 35-39 Men: Seated LL from Start 35-39 Women: Seated LL from Start 40-44 Men: Seated LL from Start 40-44 Women: Seated LL from Start 45-49 Men: Standing (NO Jump in) 45-49 Women: Standing (No Jump) 50+ Men: Standing (NO Jump) 50+ Women: Standing (NO Jump) Tie Break = Zeit nach Part 1 bez Part 2
EVENT 2: “HOLD TIGHT” For Time Time Cap: 12 minutes 3 Rounds 50 Double Unders 20 Toes to Bar then, directly into 3 Rounds 10 Power Cleans 3 Rope Climbs Rx Men: Power Clean 80kg
Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb
Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups
5-4-3-2-1 Legless Rope Climbs /Rope Climbs (for Women) 100-80-60-40-20 Double Unders
For Time 20-16-12-8-4 Rope Climb - Legless Rope Climb (order: LLRC/RC/LLRC/RC) 200-160-120-80-40 DU (shared between F/F M/M pairs) Time Cap: 25 minutes
4 Rounds of: 50 Double Under 10 double DB STOH @2x22,5/ 30 3 Burpee Rope Climbs Masters 40+: @2x15/ 22,5 Masters 50+: @2x15/ 22,5 2 Burpee Rope Climbs TimeCap: 8min.
10min AMRAP You go, I go 50 Double Under 10 double DB STOH @2x15/ 22,5 2 Burpee Rope Climbs
You Go, I Go, M/F teams 10min. AMRAP 50 Double Under each 10 double DB STOH synchro @2x22,5/30 4 Burpee Rope Climbs split MF Pairs switch after each round, other MF team has to perform a bar hold as long as the other team works. (1 person holds)
4 Rounds of: 15+ 50 Double Under 10 double DB STOH @2x10/15 2 Burpee Rope Climbs 4 Rounds of: 12+ 50 Single Under 10 double DB STOH @2x5/ 10 2 Burpee half Rope Climbs TimeCap: 8min.
10min AMRAP You go, I go 50 Single Under 10 double DB STOH @2x10/ 15 1 Burpee Rope Climbs 10 double DB Thruster 10 Single Leg TTB
BLACK MAMBA AMRAP12 A1 & A2 6 GTOH 60/40kg 3 Rope climb - no jump 4 GTOH 2 Rope climb - no jump 2 GTOH 1 Rope Climb - no jump A3 Max Cals Ski IGYG, střídání dle potřeby 2 výsledky A= Reps B = Cals
GREEN MAMBA AMRAP12 A1 & A2 8 Deadlift 60/40kg 4 Zombie Rope Climb 6 Deadlift 60/40kg 3 Zombie Rope Climb 4 Deadlift 60/40kg 2 Zombie Rope Climb A3 Max Cals Ski IGYG, střídání dle potřeby 2 výsledky A= Reps B = Cals
Workout Description: Individual Event 5 This workout is for time. Time cap: 6 min. Elite, Master 35 40 Wallballs 9/6 kg 30 Chest-to-Bar Pull-Ups 20 Heavy Dumbbell Box Step-Ups 42,5/30 kg 10 Heavy Dumbbell Snatches 42,5/30 kg 5 Legless Rope Climbs Move Chess Piece after each Rope Climb Weights: Elite, Master 35 + Male 42,5 kg + Female 30 kg Intermediate, Master 40/45, Teens 40 Wallballs 9/6 kg 30 Pull-Ups 20 Heavy Dumbbell Box Step-Ups 30/22,5 kg 10 Heavy Dumbbell Snatches 30/22,5 kg 5 Rope Climbs Move Chess Piece after each Rope Climb Weights: Intermediate. Master 40/45, Teens + Male 30 kg + Female 22,5 kg
Workout Description: Team Event 5 This workout is for time. Time cap: 9 min. Elite Team, Intermediate Team 8 Rope Climbs 40 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 30 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 20 Toes-to-Bar Synch 2 20 Deadlifts Synch 2 8 Rope Climbs Weights: Elite Team +Male Bar 150 kg +Female Bar 100 kg Intermediate Team +Male Bar 130 kg +Female Bar 80 kg
Wod 3. Skills. Vores berømte pointchaser. 6 runder 'på tid', med en remain time, så timecap er 10 minutter. Buyin i hver runde: 8 t2b. 8 Sync. KB Thrusters. Mænd: 20/16 kg. Kvinder: 12/12. Runde 1:12 skills på væggen. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen. Runde 4: 12 skills i baren. Runde 5: 12 skills på væggen. Runde 6: Max ropeclimbs.
Wod 1. Skills. Pointchaser. 6 runder på tid, med en remain time, så timecap er 10 minutter. Buyin i hver runde: 12 t2b. 8 Sync. KB Thrusters. Mænd: 24/20 kg. Damer: 16/12 kg. Runde 1:12 skills på væggen/gulvet. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen/Gulvet. Runde 4: 12 skills i baren. Runde 5: 12 Wallwalks. Runde 6: Max ropeclimbs. Obs. ved Competitors: vi har defineret runde 5 og 6.
As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Seated Rope Climb (4.5 Meters) 1 Rope Climb (4.5 Meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Unbroken Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Unbroken Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Rope Climb (4 meters) 6 Meter Handstand Walk 16 Box Step Overs (50cm) 6 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Rope Climb (3 Meters) 6 Meter Handstand Walk 16 Box Step Overs (50cm) 6 Meter Handstand Walk
THE TEAMS HAVE A TOTAL TIME CAP OF 12:00 MINUTES TO FINISH MOD WORKOUT 5 FOR TIME 2 ROUNDS OF: 40 Toes to bar – synchronized 6 Rope Climbs – split anyhow [P1] 24/18 Cal Row –while– [P2] 30 Wall Balls *When both athletes are done [P1] 30 Wall Balls –while– [P2] 24/18 Cal Row *When both athletes are done start from the top _______________ Test Variations: 70+/ 80+/ 90+/ 100+ ♀WALL BALLS @14lbs ♂WALL BALLS @20lbs
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg