WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Rx Male 5RFT: 10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap)
Rx Male 5RFT: 10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap) Part A (EVENT 2): 00:00-08:00 5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters (partners alternate movements) (8 min cap) 08:00-09:00 Rest Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...
Part A (EVENT 2): 00:00-08:00 5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters (partners alternate movements) (8 min cap) 08:00-09:00 Rest Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges
TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min
For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAM EVENT 4 - MAKE YOUR MOVE RX DIVISION 4X20+20/40+40/60+60/80+80 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X5+5/10+10/15+15/20+20 HANDSTAND PUSH UPS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 10 MINUTES KG: 50/35KG TEAM EVENT 4 - MAKE YOUR MOVE SPORT DIVISION 4X10+10/20+20/30+30/40+40 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X1+1/2+2/3+3/4+4 WALLWALKS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 8 MINUTES KG: 25/40KG
FOR TIME 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Thrusters EMOM: 6 Burpees over line Sport: 40/25kg BB 40+&INT: 50/30kg BB RX: 60/35kg BB TC: 8 minutes Tiebreaker: reps done at 3 min mark. Key points: To advance to the next minute, athlete must complete all burpees. Burpees are not counted as score reps.
5 ROUNDS FOR TIME: 8 SYNCHRO THRUSTERS 40/25 4 BURPEE SHUTTLE RUN (10M)
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min 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 For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min 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
4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg 18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg 9 - 7 - 5 Synchro Bar Muscle Ups STANDARDS: https://www.wodla.com/standards
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge Time cap: 6 min STANDARDS: https://www.wodla.com/standards For Time: 20 Ring muscle ups (split anyhow) 30 Worm squats 10 Sync bar muscle ups 20 m Worm lunge to finish line Time cap: 6 min
00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg 18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg 9 - 7 - 5 Synchro Bar Muscle Ups STANDARDS: https://www.wodla.com/standards
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min
For Time: 20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line Time cap: 8 min
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line Time cap: 8 min
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge Time cap: 6 min STANDARDS: https://www.wodla.com/standards
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line Time cap: 6 min