WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
2500 m Trail run 300 m Swim 2500 m Trail run
FIND MAX UNBROKEN COMPLEX WEIGHT 1 Deadlift 2 Squat cleans 3 Push or squat jerks
FOR TIME / LAIKUI 25 Hand release burpee box jump over 35 Toes to bar 15 Bar facing hand release burpee 35 Handstand push up/Elevated handstand push up 15 Bar facing hand release burpee 35 Chest to bar 25 Hand release burpee box jump over TIME CAP(MAKSIMALUS LAIKAS) : 12MIN
FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat 1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min
3 rounds for time 12 Double KB Snatch 24/16kg 16 Wall Ball 9/6kg 16 Deadlift 100/70kg 16/12 Cal Row 10m Walking Lunges Double KB front rack 24/16kg Sprint to finish TC - 15 MIN
FOR TIME/LAIKUI 25m Farmer carry ~120KG/70KG 9 Thrusters 65KG/40KG 18/12 Cal Bike erg 12 Devil presses 2x22,5 /2x15 kg TIME CAP(MAKSIMALUS LAIKAS) : 5MIN
HEIGHT JUMP BROAD JUMP MED BALL THROW
AMRAP 8 20s BAR HANG 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS
10m KB farmers carry 21 Bodybuilder 21 DB snatch 10m KB farmers carry 21 bodybuilder 21 KB swings 10m KB farmers carry 15 Bodybuilder 15 DB Snatch 10m KB farmers carry 15 Bodybuilder 15 KB swings 10m KB farmers carry 9 Bodybuilder 9 DB snatch 10m KB farmers carry 9 Bodybuilder 9 KB swings KB farners carry to finish line
TRAIL RUN 400M ROW 500M TRAIL RUN 400M ROW 500M TRAIL RUN 400M
HEIGHT JUMP BROAD JUMP MED BALL THROW
AMRAP 12 10/6 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS
3 Rope Climbs 32 Air squats Balance Beam Walk 16 A-jumps 2 Rope Climbs 28 Air Squats Balance Beam Walk 14 A-Jumps Balance beam walk 1 Rope Climb 24 Air squats Balance Beam Walk 12 A-Jumps Sprint To Finish
10m KB farmers carry 21 Burpees 21 DB snatch 10m KB farmers carry 21 Burpees 21 KB swings 10m KB farmers carry 15 Burpees 15 DB Snatch 10m KB farmers carry 15 Burpees 15 KB swings 10m KB farmers carry 9 Burpees 9 DB snatch 10m KB farmers carry 9 Burpees 9 KB swings KB farners carry to finish line
Trail run Row Trail run Row Trail run Row Trail run
HEIGHT JUMP BROAD JUMP MED BALL THROW
AMRAP 12 12/8 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS
3 Rope Climbs 16 Pistol Squat Balance Beam Walk 16 A- jumps Balance Beam Walk 2 Rope Climbs 14 Pistol Squats Balance Beam Walk 14 A-Jumps Balance Beam Walk 1 Rope Climb 12 Pistol Squats Balance Beam Walk 12 A-Jumps Sprint To Finish
10m KB Farmers Carry 21 Burpees over DB 21 DB Snatch 10m KB Farmers Carry 21 Burpees over bar 21 Power Cleans 10m KB Farmers Carry 15 Burpee over DB 15 DB Snatch 10m KB Farmers Carry 15 Burpee over bar 15 Power Cleans 10m KB Farmers Carry 9 Burpee over DB 9 DB Snatch 10m KB Farmers Carry 9 Burpee over bar 9 Power Cleans Farmers carry to finish lines
WOD1 2k Trail Run 2k TBA 2k Kayak 200m Swim Score = For Time 60min Time Cap WOD1 2k Trail Run 1k Stretcher Carry 2k Kayak Score = For Time 60min Time Cap
WOD2 - CLEAN LADDER NOVICE / TEEN: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 +BAR Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 +BAR MASTERS 50: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 +BAR Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 +BAR MASTERS 45: Men: 60-110kg = 60/70/80/85/90/95/100/105/110 +BAR Female: 40-80kg = 40/45/50/55/60/65/70/75/80 +BAR MASTERS 40: Men: 70-120kg = 70/80/90/95/100/105/110/115/120 +BAR Female: 45-90kg = 45/55/60/65/70/75/80/85/90 +BAR MASTERS 35: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 +BAR Female: 50-95kg = 50/60/65/70/75/80/85/90/95 +BAR INTERMEDIATE: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 +BAR Female: 50-95kg = 50/60/65/70/75/80/85/90/95 +BAR RX: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 +BAR Female: 60-100kg = 60/65/70/75/80/85/90/95/100 +BAR TEAM: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 +BAR Female: 60-100kg = 60/65/70/75/80/85/90/95/100 +BAR Score = Weight CLEAN LADDER: NOVICE / TEEN: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 + 10th bar, weight of your choice. Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 + 10th bar, weight of your choice. MASTERS 50: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 + 10th bar, weight of your choice. Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 + 10th bar, weight of your choice. MASTERS 45: Men: 60-110kg = 60/70/80/85/90/95/100/105/110 + 10th bar, weight of your choice. Female: 40-80kg = 40/45/50/55/60/65/70/75/80 + 10th bar, weight of your choice. MASTERS 40: Men: 70-120kg = 70/80/90/95/100/105/110/115/120 + 10th bar, weight of your choice. Female: 45-90kg = 45/55/60/65/70/75/80/85/90 + 10th bar, weight of your choice. MASTERS 35: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 + 10th bar, weight of your choice. Female: 50-95kg = 50/60/65/70/75/80/85/90/95 + 10th bar, weight of your choice. INTERMEDIATE: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 + 10th bar, weight of your choice. Female: 50-95kg = 50/60/65/70/75/80/85/90/95 + 10th bar, weight of your choice. RX: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 + 10th bar, weight of your choice. Female: 60-100kg = 60/65/70/75/80/85/90/95/100 + 10th bar, weight of your choice. TEAM: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 + 10th bar, weight of your choice. Female: 60-100kg = 60/65/70/75/80/85/90/95/100 + 10th bar, weight of your choice.
WOD3 = 2k Assault Bike Score = For Time * This workout is to be performed inside of WOD4 as part of the Chipper event. WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro
WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups WOD3 = 2k Bike Time WOD4 = Full Chipper Time Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B. All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro WOD4 = Total Chipper Times Time Cap = 30mins
WOD5 = 7MIN AMRAP 50 T2B 40 Overhead Squat 60/40kg 30 Meter HSW Score = For Reps WOD6 VARIATIONS: Novice = Leg Raises, 20/15kg OHS, & DB Overhead Walking Lunge. Teen = 35/25kg OHS. Masters 50 = 35/25kg OHS. Masters 45 = 40/30kg OHS. Masters 40 = 50/35kg OHS. Intermediate = 50/35kg OHS. All others, same as RX. WOD5 = FULL TEAM 10-20-30 Worm STOH T2B (MM/FF) *Lunge worm to each end between sets. Score = For Reps 16min AMRAP NOTE: On 3, 2, 1, GO, Teams perform 10 STOH in a box at the end of their lane, then lunge the worm to the rig and perform their 10 T2B, lunge back to move onto the 20’s
SEMI FINAL = SANDBAG 5 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 3 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag 1 Legless Rope Climbs 10 Pistols Each Leg 1 lap with bag Score = For Time 15min Time Cap SEMI FINAL = THE TASK 40 Rope Climbs 40 Sandbag to Shoulder 60/40kg - 40 Synchro Thrusters 60/40kg - 40m HSW (Each athlete) Score = For Time Time Cap = 15mins NOTE: 2 athletes working MF/MF
FINAL 21-15-9 Power Snatch 42.5/30kg Overbar Burpees Score = For Time FINAL VARIATIONS: Novice = Power Snatch 35/25kg Teen = Power Snatch 35/25kg Masters 50 = Power Snatch 35/25kg All others, same as RX. 21-15-9 WORM GTOH Over Worm Burpees Score = For Time
WOD1 2k Trail Run 1k Stretcher Carry 2k Kayak Score = For Time 60min Time Cap
CLEAN LADDER: NOVICE / TEEN: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 + 10th bar, weight of your choice. Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 + 10th bar, weight of your choice. MASTERS 50: Men: 50-100kg = 50/60/70/75/80/85/90/95/100 + 10th bar, weight of your choice. Female: 35-70kg = 35/40/45/50/55/60/65/67.5/70 + 10th bar, weight of your choice. MASTERS 45: Men: 60-110kg = 60/70/80/85/90/95/100/105/110 + 10th bar, weight of your choice. Female: 40-80kg = 40/45/50/55/60/65/70/75/80 + 10th bar, weight of your choice. MASTERS 40: Men: 70-120kg = 70/80/90/95/100/105/110/115/120 + 10th bar, weight of your choice. Female: 45-90kg = 45/55/60/65/70/75/80/85/90 + 10th bar, weight of your choice. MASTERS 35: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 + 10th bar, weight of your choice. Female: 50-95kg = 50/60/65/70/75/80/85/90/95 + 10th bar, weight of your choice. INTERMEDIATE: Men: 80-130kg = 80/90/100/110/115/120/125/130/135 + 10th bar, weight of your choice. Female: 50-95kg = 50/60/65/70/75/80/85/90/95 + 10th bar, weight of your choice. RX: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 + 10th bar, weight of your choice. Female: 60-100kg = 60/65/70/75/80/85/90/95/100 + 10th bar, weight of your choice. TEAM: Men: 90-150kg = 90/100/110/120/130/135/140/145/150 + 10th bar, weight of your choice. Female: 60-100kg = 60/65/70/75/80/85/90/95/100 + 10th bar, weight of your choice.
WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro