2249 Competition & Qualifier Workouts (WODs)

SC 17.6

2017 SouthFit Challenge Championship WOD #6

For Time
35 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
25/20 calorie Bike
20 Deadlifts (130/100 kg)
D-Ball Carry (55/35 kg, from start to finish line)
Dumbbell Overhead Lunges (30/22.5 kg, from finish to start line)

Time Cap: 15 minutes

Competition & Qualifier ...

SC 17.5

2017 SouthFit Challenge Championship WOD #5

4 Rounds for Time
20 Toes-to-Bars
20/15 calorie Bike
10 meter Handstand Walk
8 Thrusters (85/65 lb)

Time Cap: 14 minutes

Competition & Qualifier ...

SC 17.4

2017 SouthFit Challenge Championship WOD #4

For Load
1 rep max Squat Snatch

Competition & Qualifier ...

SC 17.3

2017 SouthFit Challenge Championship WOD #3

2 Rounds for Time
10/5 Muscle-Ups
30 Wall Ball Shots (12/9 kg)
30 Burpee Box Jump Overs (60/50 in)

Time Cap: 12 minutes

Competition & Qualifier ...

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SC 17.2

2017 SouthFit Challenge Championship WOD #2

For Time
Buy-In: 5 Legless Rope Climbs*

Directly into, 21-15-9 reps of:
D-Ball Ground-to-Overheads (55/35 kg)
Weighted GHD Sit-Ups (12/9 kg)

Cash-Out: 5 Legless Rope Climbs*

*Women will perform Rope Climbs.

Time Cap: 15 minutes

Competition & Qualifier ...

SC 17.1

2017 SouthFit Challenge Championship WOD #1

For Time
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake

Time Cap: 22 minutes

Competition & Qualifier ...

SC 18.6

2018 SouthFit Challenge Championship WOD #6

For Time
15 Snatches (80/55 kg)
15 Clean-and-Jerks (90/70 kg)

Competition & Qualifier ...

SC 18.5

2018 SouthFit Challenge Championship WOD #5

For Time
From 0:00-10:00, perform:
4-3-2 Legless Rope Climbs
20 Alternating Pistols
10 Box Jump Overs (24/20 in)
5 D-Ball Ground Over Shoulders (75/55 kg)

D-Ball Carry to Finish Line

Rest 1 minute

Finally from 11:00, perform:
60/40 calorie Bike

Competition & Qualifier ...

SC 18.4

2018 SouthFit Challenge Championship WOD #4

For Time
400 meter Run

Then, 12-9-6 reps of:
Pull-Ups
Thrusters (40/25 kg)

400 meter Run

Then, 12-9-6 reps of:
Chest-to-Bar Pull-Ups
Thrusters (50/35 kg)

400 meter Run

Finally, 12-9-6 reps of:
Bar Muscle-Ups
Thrusters (60/45 kg)

Time Cap: 20 minutes

Competition & Qualifier ...

SC 18.3

2018 SouthFit Challenge Championship WOD #3

For Time
30 Strict Handstand Push-Ups
20/15 calorie Bike
30 Alternating Dumbbell Snatches (40/27.5 kg)

15 Strict Handstand Push-Ups
20/15 calorie Bike
15 Alternating Dumbbell Snatches (40/27.5 kg)

5 Strict Handstand Push-Ups
20/15 calorie Bike
5 Alternating Dumbbell Snatches (40/27.5 kg)

Time Cap: 12 minutes

Competition & Qualifier ...

SC 18.2

2018 SouthFit Challenge Championship WOD #2

For Time
10 Ring Muscle-Ups
5 Clean-and-Jerks (90/65 kg)

8 Ring Muscle-Ups
4 Clean-and-Jerks (100/75 kg)

6 Ring Muscle-Ups
3 Clean-and-Jerks (110/80 kg)

4 Ring Muscle-Ups
2 Clean-and-Jerks (120/85 kg)

2 Ring Muscle-Ups
1 Clean-and-Jerk (130/90 kg)

Time Cap: 10 minutes

Competition & Qualifier ...

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SC 18.1

2018 SouthFit Challenge Championship WOD #1

For Time
1,400 meter Bike
800 meter Run
800 meter Weighted Run (12/8 kg)
300 meter Swim

Time Cap: 40 minutes

Competition & Qualifier ...

SAB Qualifier 15.3

2015 Swiss Alpine Battle Qualifier WOD #3

For Time
50 Synchronized Overhead Squats (40/30 kg)

Competition & Qualifier ...

SAB Qualifier 15.2

2015 Swiss Alpine Battle Qualifier WOD #2

AMRAP (with a Partner) in 15 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (9/6 kg, 3/2.75 m)
30 Double-Unders

Competition & Qualifier ...

SAB Qualifier 15.1

2015 Swiss Alpine Battle Qualifier WOD #1

Every 2 minutes (with a Partner) in 10 minutes
250/200 meter Row
10 Burpees over Rower
1 Clean (pre-selected weight)

Competition & Qualifier ...

The Final 3

2010 CrossFit Games (Championships) WOD #9

3 Rounds for Time
5 Burpee Wall Jumps
3/2 Rope Climbs (20 ft)

Time Cap: 12 minutes

Competition & Qualifier ...

Cleans-Handstand Push-Ups

2010 CrossFit Games (Championships) WOD #6

7 Rounds for Time
3 Cleans (205/135 lb)
4 Handstand Push-Ups (Ring HSPU for men)

Time Cap: 12 minutes

Competition & Qualifier ...

Sandbag Move

2010 CrossFit Games (Championships) WOD #5

For Time
Sandbag Run (600/370 lb)

Move 600/370 lb. of sandbags down the stairs, across the stadium floor, up the wall, and up the stairs.

Competition & Qualifier ...

Deadlift-Pistol-Double-Under

2010 CrossFit Games (Championships) WOD #4

AMRAP in 7 minutes
7 Deadlifts (315/205 lb)
Sprint Across Court
14 Alternating Pistols
21 Double-Unders
Sprint Back

Competition & Qualifier ...

Shoulder-to-Overhead

2010 CrossFit Games (Championships) WOD #3

For Load
1 rep max Shoulder-to-Overhead

Competition & Qualifier ...

VCF Bodyweight Qualifier 20.5

2020 Hyrox Virtual Championships of Fitness Bodyweight Qualifier WOD #5

For Time
150 Burpees

Every 15 Burpees, perform:
10 Air Squats
10 Lunges

Competition & Qualifier ...

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SC 18.6

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SC 18.1

SAB Qualifier 15.3

SAB Qualifier 15.2

SAB Qualifier 15.1

The Final 3

Cleans-Handstand Push-Ups

Sandbag Move

Deadlift-Pistol-Double-Under

Shoulder-to-Overhead

VCF Bodyweight Qualifier 20.5

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Competition & Qualifier WODs

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SC 17.2

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SC 18.6

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SC 18.1

SAB Qualifier 15.3

SAB Qualifier 15.2

SAB Qualifier 15.1

The Final 3

Cleans-Handstand Push-Ups

Sandbag Move

Deadlift-Pistol-Double-Under

Shoulder-to-Overhead

VCF Bodyweight Qualifier 20.5

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