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Workout Of the Day

Le “Workout of the Day” ou WOD est l’entraînement que les CrossFitters font chaque jour. Découvrez le Wod du jour ci-dessous.

Découvrez les WODs précédant en cliquant-ici!

191207

Workout Of the Day

ROOKIE / ALL LEVELS

“Iron Lotus”

A.
For Time:
400 Meter Team weighted Run
60/40 Calorie Row
60 Box Jump Overs
60 Overhead Squats
60 Hang Power Snatches
60 Overhead Squats
60 Box Jump Overs
60/40 Calorie Row
400 Meter Team weighted Run 22.5/15 Kg

*Teams of 3
*30 Minute Cap

INTERMEDIATE

“Iron Lotus”

A.
For Time:
800 Meter Team weighted Run 22.5/15 Kg
80/60 Calorie Row
80 Box Jump Overs 24/20
80 Overhead Squats 45/30 Kg
80 Hang Power Snatches 45/30 Kg
80 Overhead Squats 45/30 Kg
80 Box Jump Overs 24/20
80/60 Calorie Row
800 Meter Team weighted Run 22.5/15 Kg

*Teams of 3
*30 Minute Cap

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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191206

Workout Of the Day

ROOKIE / ALL LEVELS

“Steam Roller”

A.
For Time:
25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

INTERMEDIATE

“Steam Roller”

A.
Tempo Deadlift
Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

B.
For Time:
25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

Barbell 125/85 Kg

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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191205

Workout Of the Day

ROOKIE / ALL LEVELS

“Half-Murph”

A.
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

INTERMEDIATE

“Murph”

A.
For Time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

Book your class

191204

Workout Of the Day

ROOKIE / ALL LEVELS

“Power Wheels”

A.
AMRAP 3:
9/6 Calorie Row
12 Power Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
8 Power Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
4 Power Snatches

INTERMEDIATE

“Power Wheels”

A.
3-Position Power Snatch
Build to a Heavy Complex

B.
AMRAP 3:
12/9 Calorie Row
12 Power Snatches 40/30 Kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
8 Power Snatches 50/35 Kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
4 Power Snatches 60/40 Kg

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

Book your class

191203

Workout Of the Day

ROOKIE / ALL LEVELS

“Snack Bar”

A.
3 Rounds:
400 Meter Run
10 Power Cleans
500/400 Meter Row
10 Push Jerks

INTERMEDIATE

“Snack Bar”

A.
3 Rounds:
400 Meter Run
10 Power Cleans 70/45 Kg
500/400 Meter Row
10 Push Jerks 70/45 Kg

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

Book your class

191202

Workout Of the Day

ROOKIE / ALL LEVELS

“Taco Bell”

A.
AMRAP 9 minutes:
35 Double Unders
25 Air Squats
15 Kettlebell Swings

INTERMEDIATE

“Taco Bell”

A.
Back Squat
3 Sets of 5

B.
AMRAP 9 minutes:
35 Double Unders
25 Air Squats
15 Kettlebell Swings 24/16 Kg

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

Book your class

191201

Workout Of the Day

ROOKIE / ALL LEVELS

“WOD and Chill”
Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you!

Sundays are the best, come on down to WOD and Chil

INTERMEDIATE

“WOD and Chill”
Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you!

Sundays are the best, come on down to WOD and Chil

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

Book your class