WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
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 ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)
For time: 20 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-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 step-overs 30 wall-ball shots 18 box step-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box ♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box *The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.
For time: 80-foot walking lunge 20 alternating dumbbell snatches 20 bent-over rows 80-foot walking lunge 20 alternating dumbbell snatches 20 ring rows 80-foot walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell *The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
For time: 2 rounds of: 12 burpees 12 cleans, weight 1 12 burpees 12 thrusters, weight 1 2 rounds of: 12 burpees 12 cleans, weight 2 12 burpees 12 thrusters, weight 2 2 rounds of: 12 burpees 12 cleans, weight 3 12 burpees 12 thrusters, weight 3 Time cap: 16 minutes ♀ 25, 35, 45 lb (10, 15, 20 kg) ♂ 45, 55, 65 lb (20, 25, 29 kg) *The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
For time: 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 1 12 burpees over the bar (may step over barbell) 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 2 12 burpees over the bar (may step over barbell) 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 3 12 burpees over the bar (may step over barbell) 12 thrusters, weight 3 Time cap: 16 minutes ♀ 45, 55, 65 lb (20, 25, 29 kg) ♂ 65, 85, 95 lb (29, 38, 43 kg)
As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
As many rounds and reps as possible in 15 minutes of: 3 burpees 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
(22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
(22.3 repeat) For time: 21 bent-over rows 42 jumps 21 thrusters 18 jumping pull-ups 36 jumps 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumps 15 thrusters Time cap: 12 minutes ♀ 35-lb (15-kg) barbell ♂ 45-lb (20-kg) barbell *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
(22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg) ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)
For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) ♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
For time: 5 bear crawls 50 strokes on the rower 5 bear crawls 25 deadlifts 5 bear crawls 25 cleans 5 bear crawls 25 snatches 5 bear crawls 50 strokes on the rower Time cap: 20 minutes ♀ 75, 55, 35 lb (34, 25, 15 kg) ♂ 95, 65, 45 lb (43, 29, 20 kg) *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch ♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
For time: 21 dumbbell snatches, arm 1 21 burpees 21 dumbbell snatches, arm 2 21 burpees 15 dumbbell snatches, arm 1 15 burpees 15 dumbbell snatches, arm 2 15 burpees 9 dumbbell snatches, arm 1 9 burpees 9 dumbbell snatches, arm 2 9 burpees Time cap: 15 minutes ♀ 15-lb (7.5-kg) dumbbell* ♂ 25-lb (12.5-kg) dumbbell* *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 single-unders ♀ 95 lb (43 kg) ♂ 135 lb (61 kg)
As many rounds and reps as possible in 20 minutes of: 30 strokes on the rower 10 deadlifts 50 single-unders or jumping jacks ♀ 55 lb (25 kg)* ♂ 75 lb (34 kg)* *The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)
All for time: 5 rounds of: 10 thrusters with a stick, weight 1 10 bent-over rows, weight 2 Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 push-ups Time cap: 15 minutes ♀ stick (weight 1), 35 lb/15 kg (weight 2)* ♂ stick (weight 1), 45 lb/20 kg (weight 2)* *The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)
All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes ♀ 45 lb, 65 lb (20, 29 kg) ♂ 65 lb, 95 lb (29, 43 kg)
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans
Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 6-lb ball to 9-ft target, 35-lb cleans* ♂ 10-lb ball to 10-ft target, 45-lb cleans* *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.