WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
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 = 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 = 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
21-15-9 WORM GTOH Over Worm Burpees Score = For Time
3 rounds for time of: 20 toes-to-bars 20 alternating dumbbell snatches ♀50-lb dumbbell ♂70-lb dumbbell Time cap: 10 minutes REZULTATUS PATEIKTI IKI Balandžio 22d. 21:00 val 3 rounds for time of: 20 toes-to-bars 20 alternating dumbbell snatches ♀50-lb dumbbell ♂70-lb dumbbell Time cap: 10 minutes REZULTATUS PATEIKTI IKI Balandžio 22d. 21:00 val
For time: 50 overhead squats 40 bar-facing burpees 40 back-rack walking lunges 30 bar-facing burpees 30 cleans 20 bar-facing burpees 20 single-leg squats 10 muscle-ups ♀ 65-lb barbell ♂ 95-lb barbell Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 22 dienos 21:00 valandos
As many rounds as possible in 10 minutes of: 1 rope climb 2 shuttle runs 2 rope climbs 4 shuttle runs 3 rope climbs 6 shuttle runs 4 rope climbs 8 shuttle runs Etc. 15-ft rope climbs, 50-ft shuttle runs Rezultatus pateikti iki BALANDŽIO 23 d. 21:00 val.
WORKOUT 4 The CrossFit Total For total load: 1 back squat 1 press 1 deadlift Time cap: 30 minutes Rezultatus pateikti iki BALANDŽIO 23 d. 21:00 val.
Repeat of 2014 AGOQ Workout 3 3 rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 23d. 21:00 val.
3 rounds for time of: 20 toes-to-bars 20 alternating dumbbell snatches ♀50-lb dumbbell ♂70-lb dumbbell Time cap: 10 minutes REZULTATUS PATEIKTI IKI Balandžio 22d. 21:00 val
// MEN : 18 Minute Time Cap // Buy in: 40 cal on Assault Bike Then 3 rounds of: 20 pull up 30 strict hand release push up 40 squat Cash out: 40 cal on Assault Bike // WOMEN : 18 Minute Time Cap // Buy in; 25 cal on Assault Bike Then 3 rounds of: 10 ring row 20 hand release push up 30 squat Cash out; 25 cal on Assault Bike
Bear Complex* Find the heaviest complex in 3min * Power Clean Front Squat Push Press Back Squat Push Press
// MEN // 5 min AMRAP of: 8 Alternating dumbbell snatches (20kg) 8 Toes to bar // WOMEN // 5 min AMRAP of: 8 Alternating dumbbell snatches (14kg) 8 Dumbbell swings (14kg)
// 6 MINUTE TIME CAP // 5 Rounds for time of: 5 Deadlift (100kg / 70KG) 10 Bar facing burpee
// 5 MINUTE TIME CAP // “Little Isabel" For time: 30 Snatch (50kg / 35KG)
// 6 MINUTE TIME CAP // 3 Rounds for time of: 5 Bar muscle up / Pull Up 10 Alternating reverse overhead lunges (60kg / 40kg) 50 Double unders
Max weight Cluster 3 min to find the heaviest Cluster
9 – 15 – 21 DB Thrusters Pull Ups Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
Workout A: For time – Time cap: 12’ 3 Rounds for time 50 wall ball shots 10 Clean and Jerks * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
Workout B: Time cap 6’ Find your 1RM Clean* *max 3 attempts * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
FOR TIME: Buy In: 25/35 cal ROW 5 rounds: - 10 Deadlifts - 10 Box Jump Buy Out: 15/20 cal ROW * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document
1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders
1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
In 5 min window find 1RM Clean & Jerk Rest 3 min. Then, For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar
200 double unders 120 row calories 70 echo bike calories TC - 15 min 200 double unders 130 row calories 80 echo bike calories TC - 15 min 200 double unders 150 row calories 100 echo bike calories TC - 15 min
Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms
200 double unders 130 row calories 80 echo bike calories TC - 15 min
Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms
200 double unders 150 row calories 100 echo bike calories TC - 15 min