WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
4 intervals for time, interval 2,5 min, rest 1 min between intervals 10 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time 4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time
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
4 intervals for time, interval 2,5 min, rest 1 min between intervals 12 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
4 intervals for time, interval 2,5 min, rest 1 min between intervals 10 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time
4 intervals for time, interval 2,5 min, rest 1 min between intervals 12 wall walks 20 toes to rings AMRAP synchro burpees over the bar for rest of the time
4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
For time: 20 unbroken power snatches 20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg
Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms
8 EMOM 1 min Box jump overs 2 min DB snatches alternating 3 min Box jump overs 4 min DB snatches alternating 5 min Box jump overs 6 min DB snatches alternating 7 min Box jump overs 8 min DB snatches alternating Dėžės aukštis vyrams 60 cm, moterims 50 cm DB svoris vyrams 22,5 kg, moterims 15 kg Rezultatas - abiejų atletų surinkta pakartojimų suma. 8 EMOM 1 min Box step overs 2 min Plate ground to overhead 3 min Box step overs 4 min Plate ground to overhead 5 min Box step overs 6 min Plate ground to overhead 7 min Box step overs 8 min Plate ground to overhead Dėžės aukštis 50 cm. Svoris 5 kg. Rezultatas - surinkta pakartojimų suma. 8 EMOM 1 min Box step overs 2 min Russian KB swings 3 min Box step overs 4 min Russian KB swings 5 min Box step overs 6 min Russian KB swings 7 min Box step overs 8 min Russian KB swings Dėžės aukštis 50 cm. Svarsčio svoris vyrams - 16 kg, moterims - 8 kg. Rezultatas - surinkta pakartojimų suma.
Atletas 1 atlieka 100 wall balls (kamuolio metimų į taikinį) 120 cal row (kalorijų irkluojant) Atletas 2 atlieka 120 wall balls 100 cal row Laiko limitas 14 minučių. Kamuolio svoris vyrams 9 kg, moterims 6 kg. Taikinio aukštis vyrams 3,05 m, moterims 2,74 m. Irklavimo treniruoklis Concept tipo. Rezultatas - abiejų atletų laiko suma, nepabaigus pratimų per nustatytą laiko limitą pridedama po vieną sekundę už nepadarytą pakartojimą. AMRAP 10 5 burpees 10 sit ups 15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma. AMRAP 10 5 burpees 10 sit ups 15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.
3 raundai 15 synchro thrusters 12 synchro burpees over the bar 9 synchro toes to bar Po pirmo ir antro raundų daroma minutės pauzė. Laiko limitas 15 minučių. Štangos svoris vyrams 40 kg, moterims 25 kg. Rezultatas laikas arba pakartojimų skaičius.
Maksimalus komplekso svoris 1 deadlift 1 hang clean 1 clean Laiko limitas 8 minutės. Vyrai naudoja 20 kg štangą, moterys 15 kg štangą. Rezultatas abiejų atletų pakelto maksimalaus svorio suma.
8 EMOM 1 min Box step overs 2 min Plate ground to overhead 3 min Box step overs 4 min Plate ground to overhead 5 min Box step overs 6 min Plate ground to overhead 7 min Box step overs 8 min Plate ground to overhead Dėžės aukštis 50 cm. Svoris 5 kg. Rezultatas - surinkta pakartojimų suma.
AMRAP 10 5 burpees 10 sit ups 15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.
8 EMOM 1 min Box step overs 2 min Russian KB swings 3 min Box step overs 4 min Russian KB swings 5 min Box step overs 6 min Russian KB swings 7 min Box step overs 8 min Russian KB swings Dėžės aukštis 50 cm. Svarsčio svoris vyrams - 16 kg, moterims - 8 kg. Rezultatas - surinkta pakartojimų suma.
AMRAP 10 5 burpees 10 sit ups 15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: Death by Devils Press 00:00 - 01:00 = 1 Devils Press + Max Distance Row 01:00 - 02:00 = 2 Devils Press + Max Distance Row 02:00 - 03:00 = 3 Devils Press + Max Distance Row Continue adding one Devils Press rep each minute - The workout ends when no more metres on the rower can be performed within the minute. RX Weight = 2x 22.5/15 kg Dumbbells. Score = Total distance in metres. This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: Death by Devils Press 00:00 - 01:00 = 1 Devils Press + Max Distance Row 01:00 - 02:00 = 2 Devils Press + Max Distance Row 02:00 - 03:00 = 3 Devils Press + Max Distance Row Continue adding one Devils Press rep each minute - The workout ends when no more metres on the rower can be performed within the minute. RX Weight = 2x 22.5/15 kg Dumbbells. Score = Total distance in metres.
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU 9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: Death by Devils Press 00:00 - 01:00 = 1 Devils Press + Max Distance Row 01:00 - 02:00 = 2 Devils Press + Max Distance Row 02:00 - 03:00 = 3 Devils Press + Max Distance Row Continue adding one Devils Press rep each minute - The workout ends when no more metres on the rower can be performed within the minute. RX Weight = 2x 22.5/15 kg Dumbbells. Score = Total distance in metres.
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance
This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance