WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For time: 10 Deadlifts 10 Hang Cleans 10 Front Squats 10 STOH 10 Thrusters each break: 10 Lateral Jumps over barbell Sport division - 40/25kg 40+ division - 50/35kg 35+ divisin - 60/40kg Rx division - 70/45kg
**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (14’ TC) 5 - 10 - 25 - 10 - 5 reps of Worm Thrusters Synchro Lateral Burpees RX TEAM ( FFMM ) For Time: (14’ TC) 5 - 10 - 20 - 10 - 5 reps of Worm Thrusters Synchro Lateral Burpees INTERMEDIATE TEAM ( FMMM ) For Time: (14’ TC) 5 - 10 - 15 - 10 - 5 reps of. Worm Thrusters Synchro Lateral Burpees *Castellano SCALED ( FMMM ) For Time: (14’ TC) 2 - 3 - 4 - 3 - 2 reps of: Worm Clean To Shoulder x3 Lateral Burpees (after each set) *Castellano EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (14' TC) 5 - 10 - 25 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees EQUIPO RX (H/H/M/M) Por Tiempo: (14' TC) 5 - 10 - 20 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (14' TC) 5 - 10 - 15 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees ESCALADO (M/H/H/H) Por Tiempo: (14' TC) 2 - 3 - 4 - 3 - 2 repeticiones de Worm Clean To Shoulder x3 Lateral Burpees (después de cada serie)
**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (14’ TC) 5 - 10 - 25 - 10 - 5 reps of Worm Thrusters Synchro Lateral Burpees RX TEAM ( FFMM ) For Time: (14’ TC) 5 - 10 - 20 - 10 - 5 reps of Worm Thrusters Synchro Lateral Burpees INTERMEDIATE TEAM ( FMMM ) For Time: (14’ TC) 5 - 10 - 15 - 10 - 5 reps of. Worm Thrusters Synchro Lateral Burpees *Castellano SCALED ( FMMM ) For Time: (14’ TC) 2 - 3 - 4 - 3 - 2 reps of: Worm Clean To Shoulder x3 Lateral Burpees (after each set) *Castellano EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (14' TC) 5 - 10 - 25 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees EQUIPO RX (H/H/M/M) Por Tiempo: (14' TC) 5 - 10 - 20 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (14' TC) 5 - 10 - 15 - 10 - 5 repeticiones de: Worm Thrusters Synchro Lateral Burpees ESCALADO (M/H/H/H) Por Tiempo: (14' TC) 2 - 3 - 4 - 3 - 2 repeticiones de Worm Clean To Shoulder x3 Lateral Burpees (después de cada serie)
ELITE For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” RX For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups 18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups 18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20” MASTERS 48 + For Time: (6’ TC) 15/12 Ring Muscle Ups 18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20” INTERMEDIATE For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups 18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24” SCALED For Time: (6’ TC) 21 x 12m Shuttle Sprints 18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”
ELITE For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” RX For Time: (6’ TC) 21 Ring Muscle Ups 18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups 18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24” MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups 18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20” MASTERS 48 + For Time: (6’ TC) 15/12 Ring Muscle Ups 18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20” INTERMEDIATE For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups 18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24” SCALED For Time: (6’ TC) 21 x 12m Shuttle Sprints 18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”
GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
'GRIP IT' SCALED: 30 alternating one hand KB snatches (12kg/8kg) 21/18 CAL row 20 Fat Barbell STOH (21kg/14kg) 30 ring rows ADVANCED: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell Thrusters (31kg/26kg) 30 pull ups workout flow and movement standards HERE
FOR TIME/LAIKUI 25m Farmer carry ~120KG/70KG 9 Thrusters 65KG/40KG 18/12 Cal Bike erg 12 Devil presses 2x22,5 /2x15 kg TIME CAP(MAKSIMALUS LAIKAS) : 5MIN
WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups WOD3 = 2k Bike Time WOD4 = Full Chipper Time Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B. All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
SEMI FINAL = SANDBAG 5 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 3 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 1 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag Score = For Time 15min Time Cap SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
9 – 15 – 21 DB Thrusters Pull Ups Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
3 raundai 15 synchro thrusters 12 synchro burpees over the bar 9 synchro toes to bar Po pirmo ir antro raundų daroma minutės pauzė. Laiko limitas 15 minučių. Štangos svoris vyrams 40 kg, moterims 25 kg. Rezultatas laikas arba pakartojimų skaičius.
EVENT5 Interval 2-2-2-3 12/8 Cal Echo bike 30 heavy double unders Max rep thruster. (60kg/40kg) TC = 12min.
DOUBLE POINTS MEN FOR TIME 21-15-9 Assault Bike calories Thrusters @ 40kg Toes-to-bar TIME CAP = 10mins WOMEN FOR TIME 15-12-9 Assault Bike calories Thrusters @ 25kg Toes-to-bar TIME CAP = 10mins
Event Partner: Tarkkanen Event 4 is a two-part workout PART A - TRUST YOUR THRUSTER 1 RM thruster in 5 min 2 min rest then PART B