WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time 9 Burpee Double Box Overs 3 DB Hang Snatch Arm 1 3 DB Hang Snatch Arm 2 9 Burpee Double Box Overs 6 DB Hang Snatch Arm 1 6 DB Hang Snatch Arm 2 9 Burpee Double Box Overs 9 DB Hang Snatch Arm 1 9 DB Hang Snatch Arm 2 9 Burpee Double Box Overs 12 DB Hang Snatch Arm 1 12 DB Hang Snatch Arm 2 9 Burpee Double Box Overs 15 DB Hang Snatch Arm 1 15 DB Hang Snatch Arm 2 9 Burpee Double Box Overs 18 DB Hang Snatch Arm 1 18 DB Hang Snatch Arm 2 Box: 24/20" Dumbbell: 50/35lbs (22.5/15kg)
IN A 05:00 WINDOW FIND 1RM COMPLEX OF: 1 Snatch 1 Hang Snatch 1 Overhead Squat
m/f pair 1 m/f pair 2 R1 – Worm Clean synchro wall ball 9/6kg R2 – Worm Deadlift synchro KB Swing R3 – Worm STOH synchro Hang Snatch R4 - Worm Clean & Jerk synchro burpess R5 – Worm Thrusters synchro box jump overs Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step
m/f pairs YGIG – each pair completes each round INT R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 - 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 Pull Ups shared Remaining time max rope climbs 12ft – any athlete working
Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 Wallballs. Runde 2+4: 15 S2OH 35/25 kg. XX synkrone alternating db snatch 20/12 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde..
Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 T2B Runde 2+4: 15 Hang Power Snatch 40/30 kg. XX synkrone alternating db snatch 22,2/15 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde.
For full Medley flow and scoing please click here 0-5 Strength - Mountain For Max Volume - 5 Minute Time Cap Every 30s x 3 1 Bench Press Rest 2 Minutes Every 30s x 3 1 Hang Squat Clean 5-10 Rest 10-21 Skill - Raven AMRAP Eliminator - 11 Minute Time Cap 2:00 AMRAP: 50 Double Unders Max Distance HSW Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 75 Double Unders Max Bar Muscle Ups Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 100 Double Unders Max Handstand Pirouettes Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 125 Double Unders Max Bar Muscle Ups 21-30 Rest 30 - 39 Bodyweight - Shadow AMRAP - 9 Minutes 5/4 Rope Climbs (15ft) 25 Burpee Box Jump Overs @ 24/20" 39 - 50 Rest 50 - 68 Mixed - Winterfell For Time - 18 minute Time Cap 3 Rounds for Time: 50 Wallballs @ 9/6kg 30 Cal Ski 10 Power Snatch @ 6040kg
The Olympic 3 intentos para conseguir RM Snatch 1º levantamiento 0´, 30", 1´, 1´30" 2º levantamiento 2´, 2´30", 3´, 3´30" 3º levantamiento 4´, 4´30", 5´, 5´30" 3 attempts to find RM Snatch 1º attempt Lift 0´, 30", 1´, 1´30" 2º attempt lift 2´, 2´30", 3´, 3´30" 3º attempt lift 4´, 4´30", 5´, 5´30" Los atletas tienen 20 segundos para realizar cada levantamiento, tras estos 20 segundos, 10 segundos de parada, para continuar con las siguientes calles el levantamiento. El levantamiento debe ser dentro de esos 20 segundos. Si acaba el levantamiento fuera de los 20 segundos será no rep. Lineas de levantamiento por turno 1,2,14,13 de 0´a 20", de 2´a 2´20", de 4´a 4´20" Lineas de levantamiento por turno 3,4,12,11 de 30" a 50", de 2´30" a 2´50", de 4´30" a 4´50" Lineas de levantamiento por turno 5,6,10,9 de 1´a 1´20", de 3´a 3´20", de 5´a 5´20" Lineas de levantamiento por turno 7,8 de 1´30" a 1´50, de 3´30" a 3´50, de 5´30 a 5´50" Athletes have 20 seconds to perform each lift. After these 20 seconds, there is a 10-second rest period before continuing with the next lift in the lines. The lift must be completed within these 20 seconds. If the lift is completed outside of 20 seconds, it will be considered a no-rep. Lifting lines per shift 1, 2, 14, 13 from 0' to 20", from 2' to 2'20", from 4' to 4'20" Lifting lines per shift 3, 4, 12, 11 from 30" to 50", from 2'30" to 2'50", from 4'30" to 4'50" Lifting lines per shift 5, 6, 10, 9 from 1' to 1'20", from 3' to 3'20", from 5' to 5'20" Lifting lines per shift 7, 8 from 1'30" to 1'50", from 3'30" to 3'50", from 5'30" to 5'50"
WOD 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.
WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under
WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg
WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg
WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under
WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under
WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under
30 Bar-Facing Burpees Over Bar 30 Hang Snatches [40kg] 15 Bar-Facing Burpees Over Bar 15 Snatches [60kg] Then Cross The Finish Line
The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 Partner Deadlifts 50kg 10 burpee over the line sync 20 Sync Hang Db Snatch 10kg In the remaining time teams will acrue maximum points Pull ups = 3 points Assisted pull ups = 2 point Ring rows = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 Partner Deadlifts 80kg 10 burpee over the line sync 20 Sync Hang Db Snatch 17.5kg In the remaining time teams will acrue maximum points Pull ups = 3 points Assisted pull ups = 2 point Ring rows = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 SB OTS 30kg 10 burpee over the line sync 20 Sync Hang Db Snatch 15kg In the remaining time teams will acrue maximum points Muscle up = 3 points Pull up = 2 point Assisted pull up = 1 point
Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in 10 SB OTS 50kg 10 burpee over the line sync 20 Sync Hang Db Snatch 22.5kg In the remaining time teams will acrue maximum points Muscle up = 3 points Pull up = 2 point Assisted pull up = 1 point
AMRAP 3min: Wall walk *1 Athlete working, 2 Athletes resting -- rest 30 seconds -- At 3:30 start with: 3 rounds for time: 12 Synchro Burpee to plate 9/9 Synchro One dumbell/kettlebell Thruster 9/9 Synchro One dumbell/kettlebell Snatch *one Athlete uses Kettlebell 24/16kg and 2 Athletes uses Dumbells 22.5/15kg
Every 2min x 4 sets: 1st set: 4RM Touch and go Snatches 2nd set: 3RM Touch and go Snatches 3rd set: 2RM Touch and go Snatches 4th set: 1RM Snatch
30 devil's press 20 devil's press 10 devil's press 10 sync DB snatch 20 sync DB snatch 30 sync DB snatch NOTE! 200 m run before each set. Scaled: 17,5 / 12,5 Scaled masters: 15 / 10 Intermediate: 22,5 / 15 Intermediate masters: 20
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 6/3kg 12 CHAIR TO BOX TRANSFER 12 RING PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BOX U-TURN MAX CLEANS 25/20KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 SNATCH EVENT 4 from 38' to 48' FOR TIME 200 METER WHEEL-RUN 8 RING DIPS 16 ALT. DB SNATCH 10/7,5KG
Event 3: MF/MF - BW/Mix For Time: 2 Rounds: (each pair) 14 Synchro T2B 13 Synchro Box Jump Overs @ 24'' 12 Synchro KB Snatch @ 24/16kg ---1min Rest--- 2 Round Relay: (all 4) 10m HSW Cap: 12min * Each pair does 2 rounds before switching, HSW is a Relay of all 4 ** HSW is in 5m each way, 2x2.5m Segments *** Time is called once the last athlete touches the wall after the final HSW
FOR TIME ELITE/RX 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row MASTER 35+ 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row INTERMEDIATE 60 dumbbell snatch 17.5/12.5 80 wall ball shots 6/4 600/500 meter row SCALED 40 dumbbell snatch 15/10 60 wall ball shots 6/4 600/500 meter row TIME CAP: NONE Please make sure you read and fully understand the workout description and movement standards.
Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Chest to Bar into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat
Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Pull Ups into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat