WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges
TEAMS RX For time: 40m Sync. Sandbag walking lunges 100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges 75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg
TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min
For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min
For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min
TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg
TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min
TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min
TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min
TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min
For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min
For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min
2000m SKI 4000m BIKE 2000m ROW 2000m SKI 4000m BIKE 2000m ROW
2000m SKI 4000m BIKE 2000m ROW
Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
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 4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
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
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 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE 60/40kg SPORT/45+ 40/25kg
For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00