WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
<p>TIME CAP 13'</p> <p><br></p> <p>21 THRUSTER</p> <p>12 PULL UPS</p> <p>15 THRUSTER</p> <p>9 PULL UPS</p> <p>9 THRUSTERS</p> <p>6 PULL UP</p> <p><br></p> <p>2'REST </p> <p><br></p> <p>5' CAP </p> <p>1 RM MAX</p> <p><br></p> <p>1 CLEAN</p> <p>1 FRONT SQUAT</p> <p>1 JERK</p>
<p>TIME CAP 13'</p> <p><br></p> <p>21 SYNC. THRUSTER</p> <p>21 PULL UPS</p> <p>15 SYNC. THRUSTER</p> <p>15 PULL UPS</p> <p>9 SYNC.THRUSTERS</p> <p>9 PULL UP</p> <p><br></p> <p>2'REST </p> <p><br></p> <p>5' CAP </p> <p>1 RM MAX</p> <p><br></p> <p>1 CLEAN</p> <p>1 FRONT SQUAT</p> <p>1 JERK</p>
<p>TIME CAP 13'</p> <p><br></p> <p>21 SYNC. THRUSTER</p> <p>21 C2B PULL UPS</p> <p>15 SYNC. THRUSTER</p> <p>15 C2B PULL UPS</p> <p>9 SYNC.THRUSTERS</p> <p>9 C2B PULL UP</p> <p><br></p> <p>2'REST </p> <p><br></p> <p>5' CAP </p> <p>1 RM MAX</p> <p><br></p> <p>1 CLEAN</p> <p>1 FRONT SQUAT</p> <p>1 JERK</p>
<p>TIME CAP 13'</p> <p><br></p> <p>21 THRUSTER</p> <p>21 PULL UPS</p> <p>15 THRUSTER</p> <p>15 C2B PULL UPS</p> <p>9 THRUSTERS</p> <p>9 BAR MU</p> <p><br></p> <p>2'REST </p> <p><br></p> <p>5' CAP </p> <p>1 RM MAX</p> <p><br></p> <p>1 CLEAN</p> <p>1 FRONT SQUAT</p> <p>1 JERK</p>
<p>TIME CAP 13'</p> <p><br></p> <p>21 THRUSTER</p> <p>21 C2B PULL UPS</p> <p>15 THRUSTER</p> <p>15 C2B PULL UPS</p> <p>9 THRUSTERS</p> <p>9 C2B</p> <p><br></p> <p>2'REST </p> <p><br></p> <p>5' CAP </p> <p>1 RM MAX</p> <p><br></p> <p>1 CLEAN</p> <p>1 FRONT SQUAT</p> <p>1 JERK</p>
<p>75-50-25 reps for time of:<br>Wall-ball shots<br>AbMat sit-ups<br>Bike calories*</p><p></p><p>*Women bike 60-40-20 calories</p><p></p><p>♀ 14-lb medicine ball to a 9-foot target<br>♂ 20-lb medicine ball to a 10-foot target</p>
<p><strong>150 DU</strong></p> <p>30 cal Ski</p> <p>32 TTB </p> <p><strong>100 DU</strong></p> <p>24 cal Ski</p> <p>22 TTB </p> <p><strong>50 DU</strong></p> <p>15 cal Ski</p> <p>12 TTB </p> <p><br></p> <p>+ max reps Wall Walks</p>
<p><strong>A</strong></p> <p><strong>SHOULDER TO OVERHEAD 1RM</strong></p> <p>3 sets </p> <p>30s ON / 30s OFF</p> <p><br></p> <p>1 min rest </p> <p><br></p> <p><strong>B </strong></p> <p><strong>Clean and Jerk</strong></p> <p>AMRAP 5 min </p> <p><br></p> <p><u>Intermediate:</u> 50/35 kg </p> <p><u>Master:</u> 50 kg</p> <p><u>Elite:</u> 60/40 kg</p>
<p><strong>B.I. 15 CH2B</strong></p> <p>then</p> <p><strong>9-6-3-6-9</strong></p> <p>Box jump over 60cm</p> <p>DB Hang Squat Clean 1x22,5 kg </p> <p>Deadlift 65kg</p>
<p><strong>4 rnds For Time</strong></p> <p><br></p> <p>200m Row</p> <p>10 Burpee</p> <p>1 Obstacle Course</p> <p>7 Handstand Push Up</p> <p>1 Obstacle Course</p> <p><br></p> <p><u>Intermediate:</u> HSPU</p> <p><u>Elite:</u> Strict HSPU</p>
<p><strong>AMRAP 2'</strong></p> <p>15 cal Echo Bike</p> <p>+ max reps D-Ball GTOH 15 kg</p> <p><br></p> <p>1' rest </p> <p><br></p> <p><strong>AMRAP 2'</strong></p> <p>15 cal Echo Bike</p> <p>+ max reps D-Ball GTOH 15 kg</p>
<p>32 A-Jump</p> <p>16 cal Bike Erg <strong>@dumper 7</strong></p> <p>16 DB Box Step Over 50 cm</p> <p>4/4 Pistols</p> <p><br></p> <p><u>Intermediate:</u> 1x15 kg </p> <p><u>Elite:</u> 1x22,5 kg / <strong>unbroken</strong> pistols</p>
<p><strong>3 rnds For Time</strong></p> <p><br></p> <p>6 Bar Muscle Up</p> <p>10 Hang power Snatch 30 kg</p> <p>30 Wall Ball 6 kg</p>
<p><strong>B.I.:</strong> 20 jumping pull-up</p> <p>then</p> <p>10-8-6-4</p> <p>deadlifet 80kg</p> <p>DB Hang Squat Clean 30kg</p> <p>Box Jump Overs</p>
<p><strong>B.I.: </strong>15 pull-up</p> <p>then</p> <p><strong>For Time:</strong></p> <p>10-8-6-4</p> <p>KTB deadlift 2x20kg</p> <p>DB Clean 2x15kg</p> <p>Roll up over 2x 20kg Plate</p>
<p>4rnds For Time:</p> <p><br></p> <p>250m Row</p> <p>12 Burpees</p> <p>1 Pyramid</p> <p>12 DB Press</p>
<p>4rnds For Time:</p> <p><br></p> <p>250m Row</p> <p>12 Burpees</p> <p>4 Knee to Chest</p> <p>12 KTB OHS</p>
<p>3 LATERAL BURPEE OVER DB</p> <p>3 DB HANG CLEAN TO OVERHEAD</p> <p>10M WALKING LUNGES</p> <p><br></p> <p>*Después de cada ronda añadir +3 burpees y +3 hang clean.</p> <p>DB @22,5KG / @15KG.</p>
<p>3 LATERAL BURPEE OVER DB</p> <p>3 DB HANG CLEAN TO OVERHEAD</p> <p>10M WALKING LUNGES</p> <p><br></p> <p>*Después de cada ronda añadir +3 burpees y +3 hang clean.</p> <p>DB @15KG/ @10KG.</p>
<p>3 BURPEE </p> <p>3 DB HANG CLEAN TO OVERHEAD</p> <p>10M WALKING LUNGES</p> <p><br></p> <p>*Después de cada ronda añadir +3 burpees y +3 hang clean.</p> <p>DB @10KG/ @5KG.</p>
<p><strong>FOR TIME</strong></p> <p><br></p> <p><strong>3 rounds</strong></p> <p>20 Shoulder to Over Head*</p> <p>21/15 Cal Row**</p> <p><br></p> <p>*30/20 kg</p> <p>**Concept2 RowErg </p>
<p><strong>AMRAP’6</strong></p> <p><br></p> <p>8 Burpee Over Dumbbell</p> <p>10 Dumbbell Thrusters*</p> <p><br></p> <p>* 2x15/10 kg</p> <p><br></p>
<p><strong>FOR TIME </strong></p> <p><br></p> <p>20-16-12</p> <p>Sumo Deadlift High Pull*</p> <p>Box Step Up With Kettlebell</p> <p>Box Jump Over (step down)**</p> <p><br></p> <p>* 16/12 kg</p> <p>** 50 cm</p>
<p><strong>WORKOUT 1</strong></p> <p><br></p> <p>FOR TIME - 8,000M BIKE ERG</p> <p>ATHLETES SWAP ON THE MINUTE, EVERY MINUTE. </p> <p><br></p> <p><strong>STANDARDS: </strong></p> <p>Before starting ensure that the Bike Erg monitor has been set with a custom 8,000m workout. </p> <p><br></p> <p>Working in a 'You Go I Go' AND 'Every Minute on the Minute' format, both athletes will work their way into completing the 8,000m total. Athletes MUST swap every minute, on the minute. </p> <p><br></p> <p>0-1: Athlete A</p> <p>1-2: Athlete B</p> <p>2-3: Athlete A</p> <p>3-4: Athlete B... and so on. </p> <p><br></p> <p>Your score is the time shown on the monitor at the end of the 8,000m. </p> <p><br></p> <p><strong>RULES FOR FILMING: </strong></p> <p>1) Timer must be visible with both athletes clearly in the video frame.</p> <p>2) Athletes must show the monitor at the start of the workout.</p> <p>3) Athletes must show the monitor at the end of the workout. </p> <p><br></p> <p><strong>SETTING UP THE MONITOR</strong></p> <p>Press 'Menu' - 'Select Workout' - 'Single Distance' - Set to 8000m. </p> <p><br></p> <p><strong>PENALTIES</strong></p> <p>A time penalty will be applied on any transition that goes beyond the 1minute limit. I.e An athlete will encure a 5sec penalty if they stay on the engine for 1'05sec. </p>
<p><strong>WORKOUT 2</strong></p> <p><br></p> <p><strong>3MIN ON / 1MIN OFF X 4 ROUNDS</strong></p> <p>25M SYNCHRO SHUTTLE RUN</p> <p>10 ALT DB HANG SNATCH (ATHLETE A)</p> <p>25M SYNCHRO SHUTTLE RUN </p> <p>10 ALT DB HANG SNATCH (ATHLETE B)</p> <p><br></p> <p>IN THE REMAINING TIME: SYNCHRO BURPEE OVER WORM</p> <p><br></p> <p>RX | 20 / 15KG</p> <p>SCALED | 15 / 10KG</p> <p><br></p> <p><strong>SCALING</strong></p> <p>Scaled option = lighter dumbbell. CrossFit Open leaderboard standards apply, meaning any team using scaled weight will be ranked below all RX teams, irrespective of score.</p> <p><br></p> <p><strong>FILMING RULES</strong></p> <p>Timer must be clearly visible in the video frame.</p> <p>Athletes are responsible for judging themselves.</p> <p><br></p> <p>During shuttle runs, a three-point contact must be shown over the line on each length (excluding the final length of each 25m set).</p> <p><br></p> <p>Athletes must ensure all reps meet movement and synchro standards.</p> <p><br></p> <p><strong>FLOOR PLAN - (SEE PHOTO)</strong></p> <p><br></p> <p>1. Two lines, <strong>5m apart</strong> (shuttle run distance).</p> <p>2. Worm placed <strong>centered</strong> between the two lines.</p> <p>3. Athlete A’s dumbbell <strong>BEHIND</strong> one line.</p> <p>4. Athlete B’s dumbbell <strong>BEHIND</strong> the opposite line.</p> <p><br></p> <p><strong>WORKOUT FLOW</strong></p> <p>Both athletes start on Athlete B’s dumbbell side on either side of the DB (see floor plan). 3, 2, 1, Go!</p> <p><br></p> <p>1. 25m Shuttle Run (<strong>synchro</strong>). <strong>5 x 5m lengths</strong>.</p> <p>2. Finish on Athlete A’s side.</p> <p>3. 10 <strong>Alternating</strong> DB Hang Snatches – Athlete A ONLY. After final rep...</p> <p>4. 25m Shuttle Run (<strong>synchro</strong>). <strong>5 x 5m lengths.</strong></p> <p>5. Finish on Athlete B’s side.</p> <p>6. 10 <strong>Alternating</strong> DB Hang Snatches – Athlete B ONLY. After final rep... </p> <p>7. Move to the worm (A on one side, B on the other, <strong>facing same direction</strong>). Perform max burpees over the worm for the remaining time.</p> <p><br></p> <p><strong>STANDARDS</strong></p> <p><br></p> <p>SHUTTLE RUNS - <strong>3 point contact </strong>(two feet & 1 hand). Both feet must clearly cross the 5m line each length and your hand must touch the floor behind the line. You <strong>do not need</strong> to touch the floor with your hand on the final length. </p> <p><br></p> <p>ALT DB HANG SNATCH - Start from the hang (<strong>you must perform a deadlift first</strong>). Alternating each rep. Dumbbell must finish locked out overhead (<strong>hips, knees, arm fully extended</strong>). Opposite hand does not assist the lift.</p> <p><br></p> <p>BURPEE OVER WORM - <strong>SYNCHRO = CHEST TO GROUND. </strong>Chest and thighs touch the floor. Jump or step over the worm. The rep finishes when the feet land on the floor <strong>after the jump. </strong></p> <p><br></p> <p><strong>PENALTIES</strong></p> <p>1-rep penalty for every rep not meeting synchro or movement standards.</p> <p><br></p> <p><br></p>