WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Every 2:30 for 8 rounds A1 300m Run Max Burpee Box Jump Overs A2 30/20 Cal Row Max Burpee Box Jump Overs Standards for all divisions: Men use 60cm box Women use 50cm box
2 attempts for a best score of Shot Put Front Throw
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
1 Attempt on: Max Ring Support Hold
4 rounds for time: 2-4-6-8 reps of Hanging complex 10 Box Step Overs 40 Double Unders or Single Unders Sport men: TTB + Pull-up combo = 1 rep / Dumbbells: 2x15 / SU Sport women: Leg Raise + Pull-up = 1 rep /Dumbbells 2x10kg / SU 40+ men: TTB + Chest-to-bar combo = 1 rep / Dumbbells 2x15/kg + DU 40+ women: TTB + Pull-up combo = 1 rep / Dumbbells 2x10kg + DU 35+ men and Rx men: Toes to Bar + Muscle Up combo = 1 rep / Dumbbells: 2x 22.5kg / DU 35+ women and Rx women: Toes to Bar + Chest to Bar combo = 1 rep / Dumbbells: 2x15kg / DU In case an athlete struggles with gymnastics combo: 5 burpees = ½ reps of combo
3 rounds of 15/12 Cal Echo Bike 10 HSPU 7-5-3 Hang Squat Snatches* *each round the weight goes up
1 MILE - RUN 2000m - ROW 1 MILE - RUM 1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)
1 MILE - RUN (Athlet 1) 30000 - ROW (Athlet 1 & 2, share anyhow) 1 MILE - RUN (Athlet 2)
Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section) Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)
Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section)
3 set x 3 on / 1 min off 15/12 - Dips 15 - Box jumps over 30"/24" 15 - Toes to bar 5 - BMU AMRAP - Parallette facing burpees 3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW
Establish max weight: 1 RM - Snatch, anyhow (Athlete 1) 1 RM - Clean & Jerk, anyhow (Athlete 2) 1 RM - Weighted Pull-up (Athlete 1 & 2) (5 minutes per section)
3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg 3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro) 20m Slamball walking lunge 60/45kg (Share anyhow)
3 set x 3 on / 1 min off 15/12 - Dips 15 - Box jumps over 30"/24" 15 - Toes to bar 5 - BMU AMRAP - Parallette facing burpees
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg
3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow
10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk
4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW
3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg
3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro) 20m Slamball walking lunge 60/45kg (Share anyhow)
30 m Slamball carry 60/45kg 15/12 Cal Echo Bike 7 GTOH 60/40kg 12/9 Cal Echo Bike 5 GTOH 60/40kg 9/6 Cal Echo Bike 3 GTOH 60/40kg 30 m Slamball carry 60/45kg
Athlete 1 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg Athlete 2 30/22 Cal Echo Bike 5 m Slamball Carry 60/45kg 15 GTOH 60/40 5 m Slamball Carry 60/45kg