WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
SATURDAY, JUNE 13 9:00-10:30 Spectator Workout: Murph For time: 1600m run 100 pull-ups 200 push ps 300 air squats 1600m run
Event Partner: Rakenne Kylänpää SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (70 / 50 kg) sprint to finish TIME CAP: 2 min RX Cut: 40 / 20 / 10 / 5
Event Partner: Rakenne Kylänpää SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (90 / 70 kg) sprint to finish TIME CAP: 2 min Elite Cut: 20 / 10 / 5
Every 3min × 4 400m run Max STOH (25 kg/40/50/60) Every 3min × 4 400m run together Max syncro STOH 35 kg women 50 kg men
Every 3min × 4 400m run together Max syncro STOH 35 kg women 50 kg men
FOR TIME 30 CLEAN AND JERKS M:40KG N:30KG 200m RUN 30 SNATCHES
For time: 1 full round of running with 13.5/9kg GoRuck 1 full round of running with 9/4.5kg GoRuck 1 half round (up the hill to finish line) without the ruck Timecap 18min
Event 6 is a two-part workout PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run Timecap 2min 2min rest then PART B
Event 6 is a two-part workout PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run Timecap 2min 2min rest then PART B
6 rounds for time 8 Snatches 400m run timecap: 20 minutes Sport men & 40+ masters men - 40kg Sport women & 40+ masters women - 25kg Rx women - 35kg 35+ men - 50kg key points: Any style of snatches are allowed Athletes run 2x200m tiebreaker is last completed round if timecap is reached. Workouts starts with snatches not run - Instagram post is misleading.
20 min AMRAP: 40/32 cal Row 15+15 Single Arm DB Hang Clean and Jerk 20 DB Box Step Overs Rx Male: 40 calories, 22.5kg DB, 60cm Box Rx Female: 32 calories, 15kg DB, 50cm Box Sport Male: 40 calories, 15kg DB, 60cm Box Sport Female: 32 calories, 10kg DB, 50cm Box Row: Calories run from zero. Once goal calories are on the screen, athlete can move to the SA DB Hang C&J. Both judge or athlete can refresh the screen before rowing starts. Single Arm Hang Clean and Jerk: Athlete must do 15 reps with one arm and only then do 15 reps with other arm. 1 side of the DB should touch the shoulder before proceeding into the jerk portion of the movement. DB Box Step Ups: Athlete can hold DB anyway he/she wants.
Trail Running Race: Distancia total: 6 km Elevación acumulada: 665 m Altitud máxima: 750 m
Teams RUN RELAY: 3 x 1 Mile Relay Distancia total: 4.8 km 12 vueltas (400 m cada una) 4 vueltas por atleta (1.6 km total por persona)
Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE 60/40kg SPORT/45+ 40/25kg
For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE 60/40kg SPORT/45+ 40/25kg
INDIVIDUAL EVENT 5 - THE FINAL CALL FOR TIME 400M RUN 15/10 BAR MUSCLE UPS/C2B/PU (MEN/WOMEN) 5 SNATCHES 15M HANDSTAND WALK* TIME CAP: 8 MINUTES ELITE - 70/45KG RX/35+ MASTERS - 60/40KG SPORT/40/45+ MASTERS - 50/35KG RX/35+ WILL PERFORM C2B AND HSW 40/45+ MEN PERFORM C2B AND HSW SPORT MEN PERFORM C2B + FINISH WITH ANOTHER SET OF C2B INSTEAD OF HSW* SPORT WOMEN AND 40/45+ WOMEN PERFORM PULL-UPS + FINISH WITH ANTOHER SET OF PULL-UPS INSTEAD OF HSW*
TEAM EVENT 1 - ROUGH START FOR TIME 40 WORM SQUATS - ALL 4 ATHLETES 40 SYNCRO WORM FACING BURPEES - 3 ATHLETES WORKING 400M TEAM RUN - ALL 4 ATHLETES 40 SYNCRO TOES TO BARS - 2 ATHLETES WORKING 40 WORM SQUATS - ALL 4 ATHLETES WORKING TIME CAP: 20 MINUTES TIEBREAK AFTER 400M RUN AFTER EACH SET OF 10 WORM SQUATS WORM HAS TO MOVE INTO NEXT BOX DURING BURPEES AND TOES TO BAR, NONWORKING MEMBERS HAS BE IN DESIGNED AREA. EACH SWITCH HAS TO BE DONE IN THAT AREA. DURING THE RUN, ALL TEAM MEMBERS HOLD ONTO A ROPE. TEAM CHOOSE, WHO ARE WORKING, HOW ARE NOT. REPS DOES NOT HAVE TO BE SPLIT EQUALLY ON BURPEES AND TOES TO BARS
TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.
Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)
For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)
18 MIN AMRAP 400 M RUN (1 LAP) 20 BURPEES TO PLATE MOVEMENT STANDARDS: - Athlete starts touching their plate, after start signal athletes start running - During burpees Athletes must jump up to the plate with both feet from the ground - During burpees athletes may jump down or step down - During burpee to plate full extension at the top of the plate is not required - at the bottom of the burpee chest must touch the ground - stepping up from the burpee is allowed
"SANDSTORM" For time 20 DB Snatches 1 lap run 18 DB Snatches 2 laps run 16 DB Snatches 3 lap run 14 DB Snatches 4 laps run 12 DB Snatches 5 laps run 10 DB Snatches TC:13 min SPORT: 15/10KG DB INT/40+: 22.5/15KG DB RX: 32.5/22.5KG DB
5 ROUNDS FOR TIME: 8 SYNCHRO THRUSTERS 40/25 4 BURPEE SHUTTLE RUN (10M)
4 Rounds for time: 80 Double unders (1 athlete) 10 Worm clean and jerks (4 athletes) Time cap: 10:00 Format: All 4 athletes run to the worm to signify the start of the workout and set a positional order that must be maintained for the entire workout. The female athlete at the back of the worm will then complete her 80 double unders whilst the other athletes wait by the worm. Once finished, the female athlete rejoins her team mates and together they complete 10 clean and jerks. After 10 reps, the first male athlete will make his way to the rope and complete 80 double unders. This process will repeat for four rounds (female - male - female - male) Substitutions: Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.
8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg) Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch. When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)