WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating 20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps
10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders 21 Double Dumbbell Power Cleans 22.5kg 50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps
SWEAT THERAPY All Division TC: 22 min 4000m Bike Erg (share) 30x burpees over lines synchro 2000m Row Erg (Share) 10x Sh. Run Synchro (1x Sh. run = 2x 9m )
STRENGHT WARS All Division TC:6min Scaled 2 rounds 9x Synchro Clean 40/25kg 7x Synchro Front Squat 40/25kg 5x Synchro hang Clean 40/25kg + doběh Intermediate 15x Synchro Clean 60/40kg 12x Synchro Front Squat 70/45kg 9x Synchro Clean and Jerk 70/45kg + doběh
AMAZONIE All Division Amrap 10 Intermediate ----------------------------- 50 Share Heavy Du / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm) 20 Synchro Pull up 10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up 2x 15 Heavy Su I go You go 15 Synchro parallette shoot throughs 2x 15 Heavy Su (60 Su) 15/15 Synchro DB Longes 15/10 kg 2x 15 Heavy Su (60 Su) 15 Synchro HR Push up In remaining time Max Pull up
ACID ICE max, TC12 INTERVALS: 6x 2' Intermediate: 110/80kg Scale: 80/60kg 2 rounds Sledge push 8m Sledge pull 8m In remaining time MAX CAL SKI
Intermediate 4 rounds 12x HSPU (Athlete A) 6x Synchro Hang Snatch 50/35 12x HSPU (Athlete B) 6x Synchro 1x DB OHS 22,5/15kg Scale 4 rounds 8x Wall Walk (Athlete A) 8/8x Synchro Hang DB Snatch 15/10kg 8x Wall Walk (Athlete B) 8x Synchro 1x DB Goblet Squat 15/10kg
1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m
800m 100 Ring Rows 200 Box Push Ups 300 Air Squats 800m
1 Meile Laufen / 1600m 100 Pull Ups 200 Push Ups 300 Air Squats 1 Meile Laufen / 1600m
For time: 3.000m Run 1.500m Row (Female) / 1.500m Ski Erg (Male) Scoring: Time (Sum of both athletes) Time Cap: 24 Min. (48 Min. for both)
3 Rounds for time: 20 Burpee Box Jumps (20“) 15-10-5 Sync. Overhead Squats (Both facing audience) 15-20-25 Sync. Toes to Bar Male Barbells: 50/60/70Kg Female Barbells: 35/40/45Kg Scoring: Time Time Cap: 13 Min.
For time: 50 Cal. Echo Bike (Male) 30 Cal. Echo Bike (Female) Scoring: Time Time Cap: 5 Min.
For time: 150m Swim (Athlete A) 200m Swim (Athlete B) 150m Swim (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) 30 Alt. Goblet Reverse Lunges (Athlete A) 30 Alt. DB Snatches (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) Male Dumbbell: 30Kg Female Dumbbell: 22,5Kg Scoring: Time Time Cap: 18 Min.
a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes) *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT
AMRAP 3 Min. x 4 Intervals: 35/25 Cal. Row Max. Dual DB Thrusters (Interval 1&2) Max. Dual DB Devils Presses (Interval 3&4) Male Dumbbells: 2x22,5Kg Female Dumbbells: 2x15Kg Flow: Male/Female/Male/Female Scoring: Max. Reps (Only DB reps counting)
2 rounds of: 21 kcal row 15 wallball 9kg 9 burpee over rower
6' AMRAP 10m walking lunges w/kb 2x20kg 3-6-9... toes to rings
EMOM until failure: 12 kcal assault runner 1 squat clean 40/50/60/70/80/90/100/110/120/130
For time: 2-4-6-8 wallwalk 4-8-12-16 ctb pull up
6' AMRAP Buy in: 8 rounds of: 6 alt db snatch 22.5kg 6 box jump over 60cm (step down) +AMRAP Crossover
For time: 500m ski 500m row 1000m bike erg
Max hang hold
2' for 1 attempt max back squat 2' for 1 attempt max deadlift 2' for 1 attempt max bench press If you fail first one, you get another try with 5kg less
3 rounds for time: 15 GHD sit up 12 kcal Echo bike 9 devil press 2x15kg
E2MOM x3 1)15 kcal ski erg + AMRAP bar muscle up 2)15 kcal ski erg + AMRAP handstand walk 3)15 kcal ski erg + AMRAP seated legless rope climb
4' AMRAP 28 double unders 7 thruster 40kg 7 bar facing burpee
For time: 12-9-6 Deadlift 80kg Handstand push up