Bibliothèque WODs

14 Minute Cap PART A Total Row Cals PART B 10 Rounds 100m Run together 10 Sync Burpees over line SCORE B TIME TAKEN 1 team member must swap with the row after every round comple...

14 Minute Cap PART A Total Row Cals PART B 10 Rounds 100m Run together 10 Sync Burpees over line SCORE B TIME TAKEN 1 team member must swap with the row after every round comple...

Part A: For Time | Alternating partners, Rep for Rep *(you do 1 SB Clean, I do 1 SB clean...back & forth, until 60 total reps are completed) 60 Sandbag Cleans RX: 150/100 Master...

Part B, for Distance | 1 partner works at a time, can tag in/out as needed Max meters in the Assault Runner in remaining time from Part A

"A Chicago Style WOD" 10 min AMRAP 40 Dual KB Hang Clean & Jerks 35/25 80 Single Unders 100 Wallballs 20/14 10'/9' 80 Single Unders 40 Dual KB Hang Snatches 35/25 Both athletes ...

A Clean Run

WodFather Competition · 2026 · Open 60+, RX Female 30-39 +13

A Clean Run

200M RUN 1 CLEAN 200M RUN 1 CLEAN 200M RUN 1 CLEAN 200M RUN 1 CLEAN 200M RUN 1 CLEAN 8 MIN TIME CAP MEN'S RX 30-49: 205/225/245/265/285 50-54: 185/205/225/245/265 55+ 155/185/20...

6 mins to complete ascending ladder of 3 Deadlift + 1 Power Clean *After each successgul complex complete 25 m run **Can be completed as a complex or seperate reps weight: First...

WORKOUT: A DREAM CAME TRUE FOR TIME: 5 KM Run DESCRIPTION The workout begins with athlete standing behind a line. After the call of “3, 2, 1 … go”, the athlete may begin with th...

Your "Date with 4 Girls" will be 19 Minutes on the clock: "Finley" Two Rounds of: 25/15 Echo Bike Calories 25 Dumbbell Snatch 50#/35# *Sandbag must be off the ground in bear hug...

Complete for total number of reps: Your "Date with Four Girls" on October 26th is, AMRAP 19 Minutes of: “Jackie” 1,000m Row 50 Thrusters 45#/35# 30 Pullups (30 Ring Rows) “Isabe...

For time: 188 Double Unders/Single Unders 73 Box Jump Overs 24"/20" 22 Toes 20 Bar/Toes Raises 68 Pull-ups/Ring Rows 44 Double Dumbbells Thrusters 50s/35s/35s/25s 22 Toes 2 Bar/...

WOD 2 - A Devil of a Time - in remaining time of cap from WOD 1. 8 box jumps, 6 single arm alternating DB devils press, 1-2-3-4-5-etc wall walks. Rx - synchro box jumps 30”/24”,...

DOGS BREAKFAST Flow Athletes will begin with their ropes by the end of their lane. On 3,2,1Go, athletes will complete the “buy in” of Single Under/Double unders. Once completed,...

DOGS BREAKFAST: For Time: 11min Cap INTERMEDIATE 80 Double Unders 12 Back Squats @ 40 10 Chest to Bar 12 Front Squats @ 40 10 Chest to Bar 12 Overhead Squats @ 40 10 Chest to Ba...

DOGS BREAKFAST: For Time: 11min Cap INTERMEDIATE 80 Double Unders 12 Back Squats @ 60 10 Chest to Bar 12 Front Squats @ 60 10 Chest to Bar 12 Overhead Squats @ 60 10 Chest to Ba...

DOGS BREAKFAST: For Time: 11min Cap RX 80 Drag Rope Double Unders 12 Back Squats @ 50 10 BMU 12 Front Squats @ 50 10 BMU 12 Overhead Squats @ 50 10 BMU 80 Drag Rope Double Under...

DOGS BREAKFAST: For Time: 11min Cap RX 80 Drag Rope Double Unders 12 Back Squats @ 70 10 BMU 12 Front Squats @ 70 10 BMU 12 Overhead Squats @ 70 10 BMU 80 Drag Rope Double Under...

8 Sets (2 Per Athlete) In 90 seconds complete 6 Deadlifts @ 185/125 12 Box Jump Overs or Step-Overs @ 20" AMRAP Row for Cals *Each athlete will complete two consecutive sets Jud...

8 Sets (2 Per Athlete) In 90 seconds complete 30 Double Unders 15 Wallballs (20# to 11', 14# to 10') AMRAP Deadlifts @ 225/155 *Each athlete will complete two consecutive sets J...

FOR TIME - 10 Min Time Cap - 150 Wall Ball Shots RX (30/20) / NOVICE (20/14) Then, RX 8 Squat Cleans (185/125) 6 Squat Cleans (205/145) 4 Squat Cleans (225/155) 2 Squat Cleans (...

You Go, I Go: 4 Double DB Thrusters (50/35)(35/20) 8 Toes to Bar (Hanging Feet Raises) 24 Double Unders (Penguin Hops)

2-2-2-3 minute window 20 Drag rope DU 8 Bar MU 10mtr Hs walk amrap t2b *1minute rest between blocks INT; 30 drag rope single under 8 chest to bar 5 wall walks KIDS; 20 drag rope...

A Hill To Die On

2023 FC Summer Games · 2023 · Competitor (M/M), Recreational (F/F) +1

A Hill To Die On

For Time P1: Calories on Echo Bike P1: Hill Sprint P2: Calories on Echo Bike P2: Hill Sprint Competitor: 50/35 Calories Recreational: 35/25 Calories

Event 1 - A Hop, Skip, and a Jump For time: 18 min cap Elite: 100m burpee broad jump ~ into 1 mile run Int/Masters: 75m burpee broad jump ~ into 1 mile run Scaled: 50m burpee br...

12:00 Time Cap The goal is to accumulate as many calories as possible as a team on: - SkiErg - BikeErg - Rower *Every 2:00, perform 6 reps of 3-person synchronized burpees to ba...