WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50
12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS
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
9' LADDER 3-6-9-12-15-... 1xKB push press right 1xKB push press left after each set do: 6 burpees to plate 12m unbroken sandbag carry
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
EMOM 8': ATHLETE A: MAX CAL ROW ATHLETE B: SANDBAG BEARHUG HOLD *change athlete every minute REST 4'
For time- 900/700 Meters Row 6 Sandbag clean & move 7/5 Rope climbs 6 Sandbag cleans & move 7/5 Rope climbs 6 Sandbag cleans & move 900/700 Meters Row
THE GRID 8min on/2min off x6 Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1 4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski
FOR TIME 3 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises Sandbags / Plate Carries MEN RX: 60kg / TOES-TO-BARS / 20m - 55kg MASTERS 35+: 50kg / TOES-TO-BARS / 20m - 55kg MASTERS 40+: 50kg / TOES-TO-BARS / 40m - 30kg ADVANCED: 50kg / TOES-TO-BARS / 40m - 30kg SCALED: 40kg / TOES-TO-BARS / 20m - 30kg WOMEN OPEN: 25kg / KNEES RAISES / 20m - 25kg
FOR TIME 6 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises 30kg Sandbags / 25kg Plate Carries (1 Round per Athlete, Relay style - F, M1, M2) TEAM FEMALE: 25kg / KNEES RAISES / 20m - 25kg 1st MALE: 40kg / TOES-TO-BARS / 20m - 30kg 2nd MALE: 50kg / TOES-TO-BARS / 40m - 30kg
500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps
500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps
10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders 21 Double Dumbbell Power Cleans 22.5kg 50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps
Détails de la course - 1000m Run - 1000m Ski - 1000m Run - 50m Sled Push - 1000m Run - 50m Sled Pull - 1000m Run - 80m Burpees Broad Jumps - 1000m Run - 1000m Row - 1000m Run - 200m Farmer Carry - 1000m Run - 100m Sandbag Lunges - 1000m Run - 100 Wall Ball Shots CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE
Détails de la course - 300m Run - 500m Ski - 300m Run - 50m Sled Push (kid à vide / adulte : sled + kid) - 300m Run - 50m Sled Pull (à vide) - 300m Run - 40m Burpees Broad Jumps - 300m Run - 500m Row - 300m Run - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24) - 300m Run - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30) - 300m Run - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9)
Détails de la course - 500m Run - 750m Ski - 500m Run - 50m Sled Push (teen à 70 / adulte : sled + teen) - 500m Run - 50m Sled Pull (à vide) - 500m Run - 60m Burpees Broad Jumps - 500m Run - 750m Row - 500m Run - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24) - 500m Run - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30) - 500m Run - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9)
Part A - 4 Athletes - For Time: 2000m Row 4000m Bike Erg Then 5 km Run (Drop 2 half way) Part B - 2 Athletes - For Time: 600m Paddle Board 600m Sandbag Run Scored separately
AMRAP 10: YGIG In 3's 6 Sandbag To Shoulder 20m Sandbag Carry 4 Sandbag To Shoulder 20m Sandbag Carry 2 Sandbag To Shoulder
For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)
Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees 150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under
Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees 150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under
Event 1 - Promenade (TC: 14min) 210 SU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees 150 SU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 SU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under
1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.
1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.
FOR TIME: 8 SYNC OBJECT DEADLIFTS (ALL 4 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN 8 SYNC OBJECT DEADLIFTS (3 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN 8 SYNC OBJECT DEADLIFTS (2 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN 8 SYNC OBJECT DEADLIFTS (1 TEAM MEMBER) ➡️ 1 LENGTH OBJECT RUN FINISH WITH 1 LENGTH TEAM SLED PULL (ALL OBJECTS INSIDE) OBJECTS MUST STAY OFF THE FLOOR UNTIL DROPPED INTO THE SLED SLED CANNOT MOVE UNTIL ALL OBJECTS HAVE BEEN DELIVERED OBJECTS TO TRANSPORT ARE: 2 x 24KG KETTLEBELLS 2 x SANDBAGS 1 x SANDBAG 1 x 20KG PLATE