WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
FOR TIME 100 WALL BALL 9 KG 100 CALORIE ROW ADVANCED 100-100 WB9 INTERMEDIATE 90/90 WB9 NOVICE M 80/80 WB 9 ROOKIE M 70/70 WB6 OPEN F 70/70 WB6 ROOKIE F 60/60 WB 6
For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
WOD 3A (TC 12 min) 200 wallballs 150/130/110 cal row Max meter hsw/skottkärra 1 min vila WOD 3B (TC 7 min) Bella Complex
EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG
EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME 400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG
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
For Time: 80/64cal Row 40 T2B 80 Wall Balls 40 T2B 80/64cal Row Time Cap: 20min
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.
21-15-9 Calories Row (Concept2) Burpee Over Rower Wall Ball (9/6kg) No time cap for this part
Oh, Good! AMRAPocalypse / TEST: Endurance EM AMRAP 20' 30 Wall Balls @9kg. 10/8 Cal Row 4 Shuttle Run 50 Double Unders 10/8 Cal Row 4 Shuttle Run 8 Burpees over rower 10/8 Cal Row 4 Shuttle Run След като завършите всички тези упражнения в посочения ред, това се счита за един рунд. Вашата цел е да направите колкото се може повече пълни рундове (и допълнителни повторения от започнат рунд) за 20 минути. Резултат: Крайният резултат се определя от общия брой направени повторения от всички упражнения за 20-те минути.
Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void. QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower. - Remain seated until the monitor clearly reads prescribed calories. WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease. BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.
For time: 50 Burpee step jumps @24/20“ 12 Wall walks 50 Wall balls @9/6kg 30 leg raises 50 Burpee step over 12 Wall walks 50 Wall balls 30 leg raises
60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b
Male solo: Run: 8 x 1km Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target
10 MIN. AMRAP 100 WALL BALL 100 DB SNATCH DIRECTLY INTO MAX. MED. SIT UPS
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Hero FF: 120kg/ 12.5kg/ 6kg Hero MM: 170kg/ 20kg/ 9kg
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Sidekick FF: 100kg/ 10kg/ 4kg Sidekick MM: 150kg/ 15kg/ 6kg
2-2-2-2min Intervals 15/10 cal. Echo Bike 15 Chest to bar Pull-ups Max Wall Balls in time remaining @9/6kg Rest 1min between intervals SCORE: Total number of Wall Balls completed
AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round
For Time: 30 Bar Muscle-ups 90 cal Airbike 150 Wallballs @ 9 / 6kg Time Cap: 18 Minutes
3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg