WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes
For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar Time cap: 5 minutes
For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes
For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar Time cap: 5 minutes
For Time: 100 Wall Balls 25 Sync DB Snatch 75 Toes To Bar 25 Sync DB Snatch 50 1DB Box Step Overs 25 Sync DB Snatch (22.5/15kg) (15 min cap) same workout for both divisions
WOD2 A 3 min AMRAP 7 box jump, step down overs 7 Legs up/T2B Rest 2 min WOD2 B 3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B
3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B
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.
For Time: 200 Double Unders 100 Toes To Bar 50 Burpee Box Over Jump Jumps (50cm) 100 Pull Ups 200 Double Unders (time cap: 18 mins) Split reps as you want, one partner works at a time. 50cm box for all athletes. Burpee Box Over Jump Jump are performed with the step down.
4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes
For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00
For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00
For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00
INDIVIDUAL EVENT 4 - TOP GEAR FOR TIME 30/20 CAL ECHO BIKE 15M DOUBLE KB FARMERS LUNGES 30 TOES TO BARS 15M DOUBLE KB FARMERS LUNGES TIME CAP - 6 MINUTES ELITE - 2X32/24KG RX/35+ MASTERS - 2X24/16KG 40/45+ MASTERS - 2X24/16KG SPORT - 2X24/16KG SPORT/40/45+ MASTERS DIVISION PERFORM 20 TOES TO BARS
TEAM EVENT 1 - ROUGH START FOR TIME 40 WORM SQUATS - ALL 4 ATHLETES 40 SYNCRO WORM FACING BURPEES - 3 ATHLETES WORKING 400M TEAM RUN - ALL 4 ATHLETES 40 SYNCRO TOES TO BARS - 2 ATHLETES WORKING 40 WORM SQUATS - ALL 4 ATHLETES WORKING TIME CAP: 20 MINUTES TIEBREAK AFTER 400M RUN AFTER EACH SET OF 10 WORM SQUATS WORM HAS TO MOVE INTO NEXT BOX DURING BURPEES AND TOES TO BAR, NONWORKING MEMBERS HAS BE IN DESIGNED AREA. EACH SWITCH HAS TO BE DONE IN THAT AREA. DURING THE RUN, ALL TEAM MEMBERS HOLD ONTO A ROPE. TEAM CHOOSE, WHO ARE WORKING, HOW ARE NOT. REPS DOES NOT HAVE TO BE SPLIT EQUALLY ON BURPEES AND TOES TO BARS
For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00
For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00
For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00
For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00
FOR TIME (TIME CAP 12 MIN): 30-20-10 REPS OF CAL ROW GOBLET BOX STEP OVERS RX: TOES TO BAR - CHEST TO BAR - BAR MUSCLE UP ALL OTHER CATEGORIES: TOES TO BAR - PULL UPS - CHEST TO BAR *WEIGHT RX MEN: 24 KG KETTLEBELL SPORT MEN/35+/40+: 20 KG SPORT WOMEN: 16 KG MOVEMENT STANDARDS: - ROWING STARTS WITH SITTING ON THE ROWER, SCREEN TURNED ON, ATHLETE MAY LEAVE THE ROWER ONLY AFTER REQUIRED CALORIES ARE DONE - IN BOX STEP OVERS KETTLEBELL SHOULD BE KEPT IN FRONT OF THE ATHLETE, KEEPING IT WITH BOTH HANDS AS SHOWN IN THE VIDEO - IN BOX STEP OVERS FULL EXTENSION ON THE BOX IS NOT REQUIRED - DURING BOX STEP OVER BOTH FEET SHOULD TOUCH THE BOX (STEPING OVER WITH ONE LEG IS NOT ALLOWED) - IT IS NOT ALLOWED TO DROP THE KETTLEBELL. IN CASE OF A DROP, ATHLETE SHOULD START CURRENT BOX STEP OVERS FROM THE BEGINNING!!! - IN TOES TO BAR IT IS NECCESSARY TO BRING HEELS BEHIND THE VERTICAL LINE - TOES MUST TOUCH THE BAR AT THE SAME TIME - IN CHEST TO BARS ANY PART OF THE BODY BELOW THE COLLAR BONE MUST TOUCH THE BAR - IN PULLUPS CHIN SHOULD BE CLEARLY SEEN OVER THE BAR - ANY KIND OF PULLUPS/CHEST TO BAR IS ALLOWED - STRICT, KIPPING, BUTTERFLY - IN BAR MUSCLE UPS AT THE TOP OF THE BAR IT IS NECCESSARY TO FULLY EXTEND ELBOWS - RESTING ON THE BAR IS NOT ALLOWED
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
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: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 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 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
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
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