WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
10 RFT: 15/12 cal SkiErg 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead (alternate full rounds) Rx+ 60/42.5kg Rx 50/35kg 20 min cap Flow: Athlete 1 performs 1st round on 15/12 cal SkiErg, 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead. then Athlete 2 performs 2nd round of 15/12 cal SkiErg,... etc Athlete 1 must complete his/her round and touch his/her partner for athlete 2 to start the next round. Ski: Partners set the SkiErg to 0 calories each round by themselves Hang Power Cleans: start position: Arms straight, barbell above knees. Finish position: Barbell on the shoulders, elbows in front of the barbell, body fully extended
35+ masters men, Sport men, 40+ men divison: For time 40 Cal Ski Erg 30 Toes to Bars 40 Box Step Overs with KB 30 Chest to Bar Pull-ups 40 Cal Ski Erg Timecap: 12 minutes 35+ masters men use 32kg Sport men, 40+ men use 24kg Sport women & 40+ masters women divison: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 16kg KB 20 Pull-ups 30 Cal Ski Erg Timecap: 11 minutes Rx women division: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 24kg KB 20 Chest to Bar Pull-ups 30 Cal Ski Erg Timecap: 11 minutes Some key points: Box hight is regular - 50cm for women and 60cm for men During the box step overs, athletes may hold the KB anyhow. Kb cannot touch the box or rest on athlete's legs. Each athlete may use 1 assisting box for reaching the pull-up bar. Tiebreaker is each completed movement in case of reaching timecap.
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 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
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards