WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
10 ROUNDS (5 EACH, ALTERNATING)* 20/17/15 CAL ROW 20/17/15 WB 9/6 COMPLETE ALL REPS BEFORE MOVING TO THE NEXT ROUND
21-15-9 ECHO BIKE CAL SYNCHRO GOBLET SQUATS 24/16
4 INTERVALS 3 MINUTES EACH PARTNER 1 - INTERVALS 1 AND 3 PARTNER 2 - INTERVALS 2 AND 4 BUY-IN: 3 ROPE CLIMBS / 2 (MOT) 6 WALL WALKS / 4 (MOT) 9 PULL-UPS / 6 (MOT) IN REMAINING TIME AMRAP: POWER CLEANS 60/35 RESULT - POWER CLEANS
5 ROUNDS FOR TIME: 8 SYNCHRO THRUSTERS 40/25 4 BURPEE SHUTTLE RUN (10M)
3 ROUNDS FOR CALORIES 3 MIN ON/1 MIN OFF 30 SYNCHRO AIR SQUATS 15 BURPEE SHUTTLE RUNS CAL ECHO BIKE
PART A DB SHOULDER TO OVERHEAD LADDER 5+5 REPS 4+4 REPS 3+3 REPS 2+2 REPS 1+1 REPS MALE DB WEIGHT 22,5/25/30/35/40 KG FEMALE DB WEIGHT 10/12,5/15/17,5/22,5 KG TIME CAP - 2 MIN PART B MAX DISTANCE SLED PUSH TIME CAP - 2 MIN
FOR TIME BUY IN 75 WALL BALLS (PARTNER HANG) 9/6 KG 3 ROUNDS SYNCHRO 10 TOES TO RINGS SYNCHRO 15 DEADLIFTS 70/40 KG BUY OUT 75 WALL BALLS (PARTNER HANG) TIME CAP 13 MIN
FOR TIME SYNCHRO 5 POWER CLEANS 60/35 KG 20 DB BENCH PRESSES 22,5/15 KG 6 ROPE CLIMBS SYNCHRO 10 POWER CLEANS 20 DB BENCH PRESSES 4 ROPE CLIMBS SYNCHRO 15 POWER CLEANS 20 DB BENCH PRESSES 2 ROPE CLIMBS TIME CAP 9 MIN
PART B MAX DISTANCE SLED PUSH TIME CAP - 2 MIN
BRIEFING BRIEFING BRIEFING BRIEFING
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards 12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards 8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
12 min AMRAP: 21 Toes to Bar (split anyhow) 15 Synchro Box Jump Overs 60cm 9 Synchro Single Arm Alternating Devils Press 22,5/15 kg STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards
For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg 40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg Time cap: 12 min STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
For time: 30 Clean & Jerks 80/55kg Time cap: 6 min STANDARDS: https://www.wodla.com/standards For time: 15 Snatch 80/55kg 15 Ground to Overhead 90/60kg Time cap: 6 min STANDARDS: https://www.wodla.com/standards
4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards