WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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
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 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
INDIVIDUAL EVENT 1 3 ROUNDS FOR TIME 20 SINGLE ARM KB OVERHEAD SQUATS 1.5KM FAT BIKE CROSS-COUNTRY RIDE TIME CAP: 16 MINUTES KB WEIGHTS: SPORT DIVISION - 12/16KG ELITE/RX/35+ DIVISION - 16/24KG 40 AND 45+ MASTERS - 12/24KG THERE IS A TIEBREAK AFTER EACH ROUND OF OVHS. DURING THE KB OVHS ATHLETE IS ALLOWED TO SWITCH ARMS ANYHOW. EQUAL REPS PER ARM IS NOT NEEDED. DURING THE BIKE RIDE, ATHLETES ARE REQUIRED TO WEAR A HELMET. HELMETS ARE PROVIDED BY ORGANIZER, HOWEVER, ATHLETE MAY USE THEIR OWN. BEFORE THE START, ATHLETE MAY SET UP THE SADDLE FOR THE BIKE. THERE WILL BE FEW BIKES ALSO IN WARM UP AREA.
INDIVIDUAL EVENT 2 FOR TIME 9-15-21 DOUBLE KB HANG CLEAN AND JERKS 9-12-15 BURPEES OVER OBSTACLE TIME CAP - 10 MINUTES TIEBREAKER - LAST COMPLETED ROUND OF KETTLEBELLS ELITE/RX/35+ MASTERS - 2X16/24KG SPORT - 2X12/16KG 40+ AND 45+ MASTERS - 2X12/24KG
I NDIVIDUAL EVENT 3 - ROPELIFTING ELITE/RX/35+/40+/45+ MASTERS DIVISIONS 5 ROUNDS FOR TIME 2 ROPE CLIMBS 5-4-3-2-1 SQUAT CLEAN LADDER TIME CAP - 9 MINUTES WEIGHTS: 40+/45+ men: 50/60/70/80/90kg Rx & 35+ women: 35/40/45/50/55kg 40+/45+ women: 25/30/35/40/45kg Rx & 35+ men: 60/70/80/90/100kg Elite women: 45/50/55/60/65kg Elite men: 80/90/100/110/120kg ATHLETES MUST CHANGES THEIR OWN WEIGHTS. COLLARS ARE MANDATORY. MOVE A CONE AFTER EACH ROUND. INDIVIDUAL EVENT 3 - ROPELIFTING SPORT DIVISION 5 ROUNDS FOR TIME 2 ROPE CLIMBS 8 SQUAT CLEANS TIME CAP - 9 MINUTES KG: 40/25KG
INDIVIDUAL EVENT 4 - TOP GEAR FOR TIME 30/20 CAL ECHO BIKE 15M DOUBLE KB FARMERS LUNGES 30 TOES TO BARS 15M DOUBLE KB FARMERS LUNGES TIME CAP - 6 MINUTES ELITE - 2X32/24KG RX/35+ MASTERS - 2X24/16KG 40/45+ MASTERS - 2X24/16KG SPORT - 2X24/16KG SPORT/40/45+ MASTERS DIVISION PERFORM 20 TOES TO BARS
INDIVIDUAL EVENT 5 - THE FINAL CALL FOR TIME 400M RUN 15/10 BAR MUSCLE UPS/C2B/PU (MEN/WOMEN) 5 SNATCHES 15M HANDSTAND WALK* TIME CAP: 8 MINUTES ELITE - 70/45KG RX/35+ MASTERS - 60/40KG SPORT/40/45+ MASTERS - 50/35KG RX/35+ WILL PERFORM C2B AND HSW 40/45+ MEN PERFORM C2B AND HSW SPORT MEN PERFORM C2B + FINISH WITH ANOTHER SET OF C2B INSTEAD OF HSW* SPORT WOMEN AND 40/45+ WOMEN PERFORM PULL-UPS + FINISH WITH ANTOHER SET OF PULL-UPS INSTEAD OF HSW*
TEAM EVENT 1 - ROUGH START FOR TIME 40 WORM SQUATS - ALL 4 ATHLETES 40 SYNCRO WORM FACING BURPEES - 3 ATHLETES WORKING 400M TEAM RUN - ALL 4 ATHLETES 40 SYNCRO TOES TO BARS - 2 ATHLETES WORKING 40 WORM SQUATS - ALL 4 ATHLETES WORKING TIME CAP: 20 MINUTES TIEBREAK AFTER 400M RUN AFTER EACH SET OF 10 WORM SQUATS WORM HAS TO MOVE INTO NEXT BOX DURING BURPEES AND TOES TO BAR, NONWORKING MEMBERS HAS BE IN DESIGNED AREA. EACH SWITCH HAS TO BE DONE IN THAT AREA. DURING THE RUN, ALL TEAM MEMBERS HOLD ONTO A ROPE. TEAM CHOOSE, WHO ARE WORKING, HOW ARE NOT. REPS DOES NOT HAVE TO BE SPLIT EQUALLY ON BURPEES AND TOES TO BARS
TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.
TEAM EVENT 3 - “HIGH HOPES” RX DIVISION FOR TIME 5+5 ROPE CLIMBS (2+2 ATHLETES) 30 WORM SHOULDER TO SHOULDER (ALL) 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM LUNGES (ALL) TIME CAP - 12 MINUTES SPORT DIVISION FOR TIME 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM SHOULDER TO SHOULDER (ALL) 2+2 ROPE CLIMBS (2+2 ATHLETES) 15 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM LUNGES (ALL) TIME CAP - 12 MINUTES DURING THE ROPE CLIMBS, BOTH ATHLETES HAVE TO FINISH 1 CLIMB TO GAIN 1 REP AS A TEAM TEAM HAS 2 ROPES + ATHLETES CLIMB IN THE SAME TIME. FOR THE FINAL LUNGES, WORM HAS TO START BEFORE THE LINE AND FINISH FULLY BEHIND THE LINE AFTER EACH FINISHED WORM EX - WORM HAS TO MOVE TO NEXT SEGMENT.
TEAM EVENT 4 - MAKE YOUR MOVE RX DIVISION 4X20+20/40+40/60+60/80+80 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X5+5/10+10/15+15/20+20 HANDSTAND PUSH UPS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 10 MINUTES KG: 50/35KG TEAM EVENT 4 - MAKE YOUR MOVE SPORT DIVISION 4X10+10/20+20/30+30/40+40 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X1+1/2+2/3+3/4+4 WALLWALKS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 8 MINUTES KG: 25/40KG
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 (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) 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
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 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, Box Jumps (60/50cm), and Handstand Push-ups. 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 3 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 For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For 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 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk 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 of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
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 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) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/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 (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups 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 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)
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, Box Jumps (60/50cm), and Handstand Push-ups. 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
3 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 For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For 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
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 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00