WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min
Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg Time cap: 10 min Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups 20 m DB lunge to finish line Time cap: 6 min
4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg Time cap: 10 min STANDARDS: https://www.wodla.com/standards
For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm Time cap: 10 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete 1: 1 RM Clean & Jerk 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
3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Max cal Bike erg From 05:00 - 10:00 1 RM Clean & Jerk STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 pull ups 30 cal row 20m worm carry Time cap: 8 min "The worm must be dropped after 10m before turning" STANDARDS: https://www.wodla.com/standards
3 rounds for time: 15 pull ups 15/12 cal row 20m farmers carry (2x10m) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
3 rounds for time: 20 pull ups 20/16 cal row 10m sandbag carry (not on last round) Time cap: 8 min STANDARDS: https://www.wodla.com/standards
For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line Time cap: 8 min
For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge Time cap: 6 min STANDARDS: https://www.wodla.com/standards
For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line Time cap: 6 min
For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups 20 m DB lunge to finish line Time cap: 6 min
For Time: 20 Ring muscle ups (split anyhow) 30 Worm squats 10 Sync bar muscle ups 20 m Worm lunge to finish line Time cap: 6 min
BRIEFING
3 Rounds for time: 40 Cal bike erg 30 Worm Squats Time cap: 12:00 Bike erg: Teams will have two bikes per team. Each bike needs to read 40 calories before the team advances to the worm. Athletes may adjust the damper and seat height. Athletes may not adjust the screen or handle bars in any way. Worm Squats: Athletes must all face forwards facing the crowd and clearly hold the worm on one shoulder (not across the back) All four athletes must squat below parallel. The rep is given when all athltetes reach hip extension at the top of the rep. Substitutions: Are allowed (but not required) at the end of each completed round of the workout, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.
3 Rounds per athlete of: 25 Wall balls 9/6kg (Accumulate 100 calories on the C2 bike) -then- 45 Sync Worm facing burpees
POWERED BY ELEIKO For Max Load 0:00-5:00 Male 1: 1 Rep max snatch Male 2: 1 Rep max hang snatch 5:00-10:00 Female 1: 1 Rep max snatch Female 2: 1 rep max hang snatch Format: Athletes will have a maximum of 3 lifts each inside their 5 minute working window. One athlete will always complete a snatch (from the floor) and the other athlete will always complete a hang snatch. Athletes must alternate attempts. At the 5:00 minute mark, the male athletes must be donw with their lifts and the female athletes begin, repeating the same process. Substitutions: Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.
POWERED BY ELEIKO For Max Load Athlete 1: 1 Rep max snatch Athlete 2: 1 Rep max hang snatch Time cap: 6:00
Complete for time: MF PAIR (any) 40 Sync burpees over the worm 30 Sync DB hang to overhead 20 Sync TTB -then- MF PAIR (any) 40 Sync DB hang to overhead 30 Sync TTB 20 Sync burpees over the worm -then- MF PAIR (any) 40 Sync TTB 30 Sync burpees over the worm 20 Sync DB hang to overhead Time cap: 14:00 (MF = Male and Female) Format. Only 2 athletes will be on the floor at any one time. This will always be a male and female pair. Once a pair starts a block of 90 reps they must complete it without the assistance of their other team mates. Loading: 22.5/15kg Substitutions: Are allowed (but not required) at the end of each completed block of 90 reps, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.
For Time: 21 Sync DB hang to overhead 100 Double unders (split anyhow) 27 TTB (split anyhow) 21 Sync DB hang to overhead 100 Double unders (split anyhow) 21 TTB (split anyhow) 21 Sync DB hang to overhead 100 Double unders (split anyhow) 15 Sync TTB 21 Sync DB hang to overhead 100 Double unders (split anyhow) 9 Sync TTB 22.5/15kg
4 Rounds for time: 80 Double unders (1 athlete) 10 Worm clean and jerks (4 athletes) Time cap: 10:00 Format: All 4 athletes run to the worm to signify the start of the workout and set a positional order that must be maintained for the entire workout. The female athlete at the back of the worm will then complete her 80 double unders whilst the other athletes wait by the worm. Once finished, the female athlete rejoins her team mates and together they complete 10 clean and jerks. After 10 reps, the first male athlete will make his way to the rope and complete 80 double unders. This process will repeat for four rounds (female - male - female - male) Substitutions: Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.