WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run
AMRAP 17 20 synchron Knee Raise 150 Single Under 15 synchron Jumping Pull-Up 15 alternating Box Jump Over (50 cm) 10 Pull-Up 1 Loop Run
For max distanz 50 shuttle run (4m) / Dumbbell Hold max m Row RX: 2x 25 kg Regular: 2x 22.5 kg Newcomer: 2x 17.5 kg
2 Rounds of Lane shuttle run 15 Box jump over Lane shuttle run
1km Run (2x 500m) 1,000m SkiErg 1km Run 50m Sled Push & 50m Sled Pull 1km Run 80m Burpee Broad Jumps 1km Run 1,000m Row 1km Run 200m Farmers Carry (2 x 24kg / 2 x 16kg) 1km Run 100m Sandbag Lunges (20kg / 10kg) 1km Run 100 Wall Balls (6kg / 4kg) 1km Run - TO THE FINISH LINE -
SUN OF A BEACH For time (15 cap) 1500 m row ............. athlete 1: 400 m swim athlete 2 : 1500 m run * *Elite: with weight vest SCORE 1: the time to complete rowing task. partners may share the work as they wish. SCORE 2: the total time to complete the entire workout.
8 MIN TIME CAP 320 M RUN (woman) - 40 CAL BIKE (man) 32 SHOULDER TO OVERHEAD 24 BAR MUSCLE UP 16 SYNC OH REVERSE LUNGES 30 CAL BIKE(WOMAN) - 400 M RUN (MEN) woman: 320 m run /30 cal M: 65 kg W: 40 kg
SUN OF A BEACH For Time (12 cap) ATHLETE 1 : 40 line over burpees + 400 m swim ATHLETE 2 : 1500 m run + 40 line over burpees athletes start at the same time. team has 2 scores. the time of athlete 1 and the time of athlete 2
8 MIN TIME CAP 320 M RUN(woman) - 40 CAL BIKE(man) 30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES 30 CAL BIKE(woman) - 400 M RUN(man) MASTER 80 : 60 KG - 10 ring muscle up MASTER 70 : 70/45 KG
8 MIN TIME CAP 400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 30 SHOULDER TO OVERHEAD 15 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES 40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 65 kg W: 40 kg
8 MIN TIME CAP 400 M RUN - 40 CAL BIKE 30 SHOULDER TO OVERHEAD 10 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGES 40 CAL BIKE - 400 M RUN MASTER 80 : 60 KG - 10 ring muscle up MASTER 70 : 70/45 KG
8 MIN TIME CAP 400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 32 SHOULDER TO OVERHEAD 24 BAR MUSCLE UP 24 OVERHEAD REVERSE LUNGES 40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 65 kg W: 40 kg
8 MIN TIME CAP 320 M RUN (WOMAN) - 40 CAL BIKE (men) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 20 SYNC OH REVERSE LUNGES 30 CAL BIKE (woman) - 400 M RUN (men) woman: 320 m run /30 cal Bike man: 400m Run / 40 Cal Bike M: 75 KG W:50 KG
8 MIN TIME CAP 400 M RUN 12 SYNC CHEST TO BAR 24 SHOULDER TO OVERHEAD 30 CAL BIKE 24 OVERHEAD REVERSE LUNGE #50kg 12 SYNC CHEST TO BAR 400 M RUN
8 MIN TIME CAP 400 M RUN (athlete 1) - 40 CAL BIKE (athlete 2) 40 SHOULDER TO OVERHEAD 30 RING MUSCLE UP 24 OVERHEAD REVERSE LUNGE 40 CAL BIKE(athlete 1) - 400 M RUN (athlete 2) woman: 320 m run /30 cal M: 75 KG W:50 KG
SUN OF A BEACH FOR TIME ( 12 cap) ATHLETE 1: 30 burpees + 1500 m run ATHLETE 2: 1500 m run + 30 burpees athletes start at the same time. team has 2 scores. the time of athlete 1 and the time of athlete 2
8 MIN TIME CAP 400 M RUN 40 SHOULDER TO OVERHEAD 30 CAL BIKE 24 OVERHEAD REVERSE LUNGE 400 M RUN Woman-woman : 320 m run- 24 cal bike M:40 KG W:25 KG
8 MIN TIME CAP 400 M RUN 40 SHOULDER TO OVERHEAD 30 CAL BIKE 20 SYNC OH REVERSE LUNGE 400 M RUN Woman-woman : 320 m run- 24 cal bike M:40 KG W:25 KG
8 MIN TIME CAP 320 M RUN 40 SHOULDER TO OVERHEAD 24 CAL BIKE ERG 20 SYNC OH REVERSE LUNGE 320 M RUN M:40 KG W:25 KG
8 MIN TIME CAP 400 M RUN 12 SYNC CHEST TO BAR 24 SHOULDER TO OVERHEAD 30 CAL BIKE 24 SYNC OVERHEAD REVERSE LUNGE #50/35kg 12 SYNC CHEST TO BAR 400 M RUN
AT 0:00 - 26.4 800 meters run AT 08:00 - 26.5 AMRAP 8' 8 toes-to-bar 8 2DB hang squat clean 22.5/15kg AT 20:00 - 26.6 4 ROUNDS FOR TIME (TC: 12') 50 double unders 10 burpees over the bar 10 deadlift 120/80kg
1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.
Event 5 Sprint TC: 5 „Bears & Farmers“ 4 ROUNDS OF: IGYG 20m Sandbag-Bearhug-Carry 20m Dual-DB-Farmers-Carry 40m Shuttlerun (Down & Back) 20m Dual-DB-Farmers-Carry 20m Sandbag-Bearhug-Carry 20m = 1Lane RX: SB: 70/55; DB: 2x30/22,5 Intermediate: SB: 55/40; DB: 2x22,5/15 Scaled: SB: 40/30; DB: 2x15/10
Event 5a Sprint TC: 8 „Bears & Farmers“ 4 ROUNDS OF: IGYG 20m Sandbag-Bearhug-Carry 20m Dual-DB-Farmers-Carry 40m Shuttlerun (Down & Back) 20m Dual-DB-Farmers-Carry 20m Sandbag-Bearhug-Carry 20m = 1Lane RX: SB: 70/55; DB: 2x30/22,5
3 Laps Run 12 Ring Muscle-Ups 21 Double Dumbbell Thrusters 2 Laps Run 9 Ring Muscle-Ups 15 Double Dumbbell Thrusters 1 Lap Run 6 Ring Muscle-Ups 9 Double Dumbbell Thrusters Cross the start-finish line Tiebreak Time After 15 Double Dumbbell Thrusters 1 Lap Run = 1 Rep = 160 m Dumbbells : 2 x 22,5 kg
FOR TIME - TIME CAP 10:00 3 ROUNDS 20 BURPEES OVER THE BAR SYNCHRO 20 THRUSTERS SYNCHRO -- AVANZAR CONO -- -- SHUTTLE RUN SYNCHRO AL FINAL DE R1 Y R2 A LÍNEA SALIDA (VERDE) –
4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins
3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins
ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"