WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For time: 1 full round of running with 13.5/9kg GoRuck 1 full round of running with 9/4.5kg GoRuck 1 half round (up the hill to finish line) without the ruck Timecap 18min
8 rounds for time : Sandbag carry 20m (70/50kg) 1 lap bike (500m) Buy out sandbag carry to the finish Timecap 19min
8 rounds for time: Sandbag carry 20m (70/50kg) 1 lap bike (500m) Buy out sandbag carry to the finish Timecap 19min
3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu Timecap 10min
3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu (15/8cm) Timecap 10min
4-rep Clean Ladder: M: 90/100/110/120/130kg W: 60/70/75/80/90kg
4-rep Clean Ladder M: 100/110/120/130/140kg W: 70/75/80/90/95kg
2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski To finish: 150m swim Timecap 11min
2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski To finish: 150m swim Timecap 10min
Event 6 is a two-part workout PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run Timecap 2min 2min rest then PART B
Event 6 is a two-part workout PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run Timecap 2min 2min rest then PART B
For time: 50/40 echo bike 20 bmu 40 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish Timecap 12min
For time: 50/40 echo bike 25 bmu 50 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish Timecap 12min
Event 6 is a two-part workout After PART A and mandatory 2min rest: PART B - RAMP IT UP For time: 1 rope climb 2 hs walk ramp 1 rope climb 1 hs walk ramp Timecap 2min
Event 6 is a two-part workout After PART A and mandatory 2min rest: PART B - RAMP IT UP For time: 1 legless rope climb 2 hs walk ramp 1 legless rope climb 1 hs walk ramp Timecap 2min
6 rounds for time 8 Snatches 400m run timecap: 20 minutes Sport men & 40+ masters men - 40kg Sport women & 40+ masters women - 25kg Rx women - 35kg 35+ men - 50kg key points: Any style of snatches are allowed Athletes run 2x200m tiebreaker is last completed round if timecap is reached. Workouts starts with snatches not run - Instagram post is misleading.
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 weight: 1 min lift + 2 min rest time x 3 rounds 3 Cleans 2 Front Squats 1 Shoulder to Overhead key points: All divisions perform the same workout Athlete must finish the complex in 1 min window Athlete has 1 attempt for each round Athlete can increase or decrease weight each round Smallest step is 2.5kg in total Clean is anyhow - muscle, power, squat, split clean Cleans must be performed as touch & go tiebreaker is second best successful lift
AMRAP 3 Max Single Under Crossovers 1 repetition = 1 crossunder + 1 single under All divisions perform the same workout Tiebreaker: Biggest unbroken set
8 rounds for time: 1 Rope Climb 5 Burpee Box Jump Overs Timecap: 7 minutes All divisions perform the same workout. All men jump 75cm box All women jump 60cm box Rope climb hight is roughly 5m for men and 4.5m for women. Men have to touch the beam and women a red mark on rope. Workout starts and ends on starting platform. After each completed round athlete must move a cone to next section. Tiebreaker is athlete's last completed round in case of reaching timecap.
For time: 500/400m row 24m KB OVH Lunges 12/9 Bar Muscle Ups 12m Handstand walk* TC: 8 minutes Rx women: 24kg KB + 9 BMU 40+ men: 24kg KB + 12 BMU Sport men & 35+ men: 32kg KB + 12 BMU Sport women & 40+ women: 16kg KB + 12 C2B Pull-ups *HS Walk: 1st 4m section - regular 2nd 4m section - over plates 3rd 4m section - starting from headstand 4m must be completed unbroken Sport women & 40+ women - regular HSW 2m must be completed unbroken Tiebreaker is each completed movement