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Workout Of the Day

The “Workout of the Day” or WOD is the workout CrossFitters perform on a given day. Find out what today’s workout is below.

If you want to see all our previous WODs click here!

170926

CF LEMAN VICH

ROOKIE

A.
Every 4 min on the minute for 4 Rounds:
Run 400m
15 Squat Clean Thrusters

INTERMEDIATE

A.
5 Rounds not for time:
10 Sumo Deadlift High Pull
10 Tall Box Jumps

B.
AMRAP 7min:
10 Power Snatch 30/25kg
3 Bar Muscle Ups

CF LEMAN NYON

A.
Every 4 min on the minute for 4 Rounds:
Run 400m
15 Squat Clean Thrusters

CF LEMAN EAUX-VIVES

A.
Every 4 min on the minute for 4 Rounds:
Run 400m
15 Squat Clean Thrusters

Book your class

170925

CF LEMAN VICH

ROOKIE

A.
3 Rounds for time
Row 30 Calories
10 Pull Ups
Rest 1 min

B.
2 Round for time
Row 30 Calories
10 Pull Ups

INTERMEDIATE

A1.
L-Pull Ups
8-8-8-8
Rest 1 min

A2.
Ring Dips
8-8-8-8
Rest 1min

B.
Team Series Event 1
9-15-21
Synchronised Thrusters
Synchronised Burpees

(in teams of two, mirror each other throughout the WOD)

CF LEMAN NYON

A.
3 Rounds for time
Row 30 Calories
10 Pull Ups
Rest 1 min

B.
2 Round for time
Row 30 Calories
10 Pull Ups

CF LEMAN EAUX-VIVES

A.
3 Rounds for time
Row 30 Calories
10 Pull Ups
Rest 1 min

B.
2 Round for time
Row 30 Calories
10 Pull Ups

Book your class

170924

CF LEMAN VICH

ROOKIE

Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard.

INTERMEDIATE

Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard.

CF LEMAN NYON

No class for this location today / Pas de cours pour ce lieu aujourd’hui.

CF LEMAN EAUX-VIVES

No class for this location today / Pas de cours pour ce lieu aujourd’hui.

Book your class

170923

CF LEMAN VICH

ROOKIE

A.
Weighted Pull Ups
5-5-5-5-5
Rest 2 min

B.
15-12-9
Handstand Push Ups
Dips
Push Ups

INTERMEDIATE

A.
Overhead Squat 1RM

B.
AMRAP 20min
Run 400m
Max Reps Handstand Push Ups

CF LEMAN NYON

No class for this location today / Pas de cours pour ce lieu aujourd’hui.

CF LEMAN EAUX-VIVES

A.
Weighted Pull Ups
5-5-5-5-5
Rest 2 min

B.
15-12-9
Handstand Push Ups
Dips
Push Ups

Book your class

170922

CF LEMAN VICH

ROOKIE

A.
Deadlift
5-5-5
Rest 2 min

B.
3 Rounds for time
20 Toes to Bar
10 Deadlifts
20 KB Swings

INTERMEDIATE

A.
Clean and Jerk 1RM

B.
3 Rounds for time:
4 Jerks 60/40kg
5 Front Squats 60/40kg
6 Power Cleans 60/40kg
40 Push Ups
50 Sit Ups
60 Double Unders

CF LEMAN NYON

A.
Deadlift
5-5-5
Rest 2 min

B.
3 Rounds for time
20 Toes to Bar
10 Deadlifts
20 KB Swings

CF LEMAN EAUX-VIVES

A.
Deadlift
5-5-5
Rest 2 min

B.
3 Rounds for time
20 Toes to Bar
10 Deadlifts
20 KB Swings

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170921

CF LEMAN VICH

Benchmark day, please log your results to beyond the whiteboard.

ROOKIE

A.
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

INTERMEDIATE

A.
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

CF LEMAN NYON

A.
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

CF LEMAN EAUX-VIVES

A.
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Book your class

170920

CF LEMAN VICH

ROOKIE

A.
Every 3 mins for 30 mins:
Row 250m
10 Burpees
10 Push Press

INTERMEDIATE

A.
Deadlift 1RM

A.
3 Rounds for time of:
9-7-5
Deadlifts 70/50kg
Chest to Bar Pull Ups
Bar Facing Burpees
Rest 2 min between rounds

CF LEMAN NYON

A.
Every 3 mins for 30 mins:
Row 250m
10 Burpees
10 Push Press

CF LEMAN EAUX-VIVES

A.
Every 3 mins for 30 mins:
Row 250m
10 Burpees
10 Push Press

Book your class