WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For time 60 Chest to bar Pull-ups 8 Thrusters 70 / 50 kg
1 Rep Max Snatch 4 x 1 min lift; 30 sec. off Score = best weights of both athletes together
For Time 12min time cap 10 Round, You go I go, of 10 Box-Jump-Over 30 DU unbroken 2 Wall facing Handstand Push Up complexes * 1 complex = 1 wall walk + 2 wall facing handstand push ups
For time Time Cap 09:00 40 pistols synchro 25 cross over double 30 pistols synchro 25 cross over double 20 pull-over 25 cross over double 10 pistols synchro 25 cross over double
21 cal Row (share anyhow) 8 Synchro Bar Muscle Ups 15 double DB Hang Cleans (share anyhow) 8 Synchro Bar Muscle Ups 9 double DB Devil Clean and Jerks (share anyhow)
Athlete A 30 Chest-to-bar Pull-ups 8 Thrusters 70/50kg Athlete B 30 Chest-to-bar Pull-ups 2 Overhead Squats 6m Overhead Walking Lunges 70/50kg
20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 24/20 inches 25/20 Cal on C2 bike ------------------------------------------------------------------------------------------------------------ Age Specifc adaptations: - 60+ Males & Females use a 20" Box - 60+ permitted to jump or step onto Box Please refer to Qualifer Guide for Test Flow and Movement Standards
20:00 Minute AMRAP 15 Burpee Box Jump Overs @ 20 inches 15 Cal on C2 Rower ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
3RM Shoulder To Overhead Time Cap: 5 Minutes ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 65/45kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 75/52.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 85/60kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Chest To Bar Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Ground to Overhead @ 20/15kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 12 Ground to Overhead @ 25/20kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 9 Ground to Overhead @ 30/25kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 6 Ground to Overhead @ 35/30kg 15 Pull Ups 20 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 42.5/30kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 50/35kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 57.5/42.5kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 65/50kg 15 Pull Ups 20 Wallballs @ 9/6kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 15 Snatch @ 30/25kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 12 Snatch @ 37.5/30kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 9 Snatch @ 45/35kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 52.5/40kg 15 Pull Ups 20 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 12 Snatch @ 20/15kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 3:00 or less move onto next round 9 Snatch @ 25/20kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 6:00 or less move onto next round 6 Snatch @ 30/25kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft If complete by 9:00 or less move onto next round 6 Snatch @ 35/30kg 12 Pull Ups 15 Wallballs @ 6/3kg to 10/9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 20kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 3:00 or less move onto next round 6 Snatch @ 25kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 6:00 or less move onto next round 3 Snatch @ 30kg 15 Cal Row 12 Wallballs @ 6kg to 10ft If complete by 9:00 or less move onto next round 3 Snatch @ 35kg 15 Cal Row 12 Wallballs @ 6kg to 10ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 15kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 6 Snatch @ 20kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 3 Snatch @ 25kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 3 Snatch @ 30kg 12 Cal Row 12 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Handstand Push Ups (Strict or Kipping ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 9 Toes To Ring Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Pull Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 3 Wall Walks ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
8 Min AMRAP 20 S.Arm DB Overhead Walking Lunge (10/side) @ 22.5/15 Kg 15 Push-Ups
3 Sets x Every 2 Min you have to find your heaviest Complex of: 1 Hang Clean 1 Front Squat 1 Jerk
For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC
For Time 40 Line Hops 21 Air Squats 40 Line Hops 15 Hand Release Push Ups 40 Line Hops 9 Shuttle Runs 40 Line Hops 6 Min TC