WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For time 100 Wall ball alternate 15 shuttle run 75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.
AMRAP18 800m Medball Run 4kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 30kg 40 Calorie Row 30 Sandbag over Object 30kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object
AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object
AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandball Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50 kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object
AMRAP18 800m Medball Run 9kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 65kg 40 Calorie Row 30 Sandbag over Object 65kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object
EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES
20min time cap 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 70 cal row + 70 cal ski SCORE = FOR TIME
7min time cap In waterfall relay style, each athlete will perform, 8 sandbag squats @ 40kg 4 sandbag to shoulder 30m sandbag carry 6 DB thrusters @ 2x15kg 1 rope climb Run to finish line SCORE = FOR TIME
For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean Men @90-100-110-120-130kg Women @65-70-75-80-85kg ---- Men Masters 35-39 Men Masters 40-44 For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @80-90-100-110-120kg --- Men Masters 45+ Men Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @60-70-80-90-100kg --- Women Masters 40-44 Women Masters 45+ Women Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @40-45-50-55-60kg
For Time: 11-9-7 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups
For Time: 9-7-5 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups
Location: Kunstgræs Kategori: Power TC: 6 min Score: As Fast As Possible Buy In: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 8 runder, hvor der er to, som arbejder. En runde består af: - 25 m sled drag (Hele slæden bag linjen) imens - 25 m burpee frog jump (3 hop). Når både personen med slæden og burpee er bag linjen starter næste runde Buy Out: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 2 minutters pause imellem workout 2 og 3. Der må laves indskiftning imellem disse workouts. Location: Kunstgræs Kategori: Endurance TC: 10 min Score: As many rounds as possible Par A løber: - 100 meter syncro run (50 ud og 50 hjem) Imens Par B laver: - 25 meter (ud) syncro walking lunges - 25 meter (tilbage) loaded carries (løb eller gang) Alle mødes efter løb og lunges/carries: - 5 syncro hand release burpees. Syncro i bunden og på måtten.
ForTime 9' time cap. 12 wall facing deficit strict hspu 16 1xDB alternate devil press 24 bar muscle ups 32 1xDB alternate snatch ( tie break ) 12m hanstand walk 12m backwark handstand walk 12m hanstand walk -run to finish line- DB 22.5/15 Kg
ForTime 9' time cap. 12 wall facing strict hspu 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 22.5/15 Kg
ForTime 9' time cap. 16 hspu kipping 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 15 KG
ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg
ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 24 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG
ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 32 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 15 KG
ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG
For Time Time Cap. 11' 3 Rounds 30 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line- Barbell : 70 KG
For Time Time Cap. 11' 3 Rounds 24 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line- Barbell : 47.5 KG
For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line- Barbell : 60 KG
For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line- Barbell : 42.5 KG
For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line- Barbell : 60 KG
For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line- Barbell : 42.5 KG
For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 15 toes to bar 10 clean any style -run to finish line- Barbell : 50 KG
For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 12 toes to bar 10 clean any style -run to finish line- Barbell : 35 KG
1km Run SkiErg: 1000-meter 1km Run Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100