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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!

171123

CF LEMAN VICH

ROOKIE

A.
21-15-9
Knees to Elbow
Walking Lunges (x2)

B.
21-15-9
Sit Ups (x2)
Burpees

INTERMEDIATE

A1.
Back Lever
5x max effort
Rest 30s

A2.
Front Lever
5x max effort
Rest 1 min

B.
For time:
Row 500m
75 Passthroughs
75 Up-downs
Row 500m
50 Passthroughs
50 Up-Downs
Row 500m
25 Passthroughs
25 Up-Downs

(In teams of 2, share the reps as needed except the row, both athletes must row 500m each time)

ADVANCED

No class for this level today / Pas de cours pour ce niveau aujourd’hui.

CF LEMAN NYON

A.
21-15-9
Knees to Elbow
Walking Lunges (x2)

B.
21-15-9
Sit Ups (x2)
Burpees

CF LEMAN EAUX-VIVES

A.
21-15-9
Knees to Elbow
Walking Lunges (x2)

B.
21-15-9
Sit Ups (x2)
Burpees

Book your class

171122

CF LEMAN VICH

ROOKIE

A.
AMRAP 12min:
12 Deadlifts
9 Calorie Row
6 Handstand Push Ups

INTERMEDIATE

A.
Hang Power Snatch
4-3-4-3-4-3
Rest 2 min

B.
Set a running clock for 12 minutes:
3 minutes Max Single Unders
3 Minutes Max Push Ups
2 minutes Max Double Unders
2 Minutes Max Handstand Push Ups
1 Minute Max Triple Unders
1 Minute Max Handstand Walk

ADVANCED

Phase: Oly
Week :2

Low NME Score -1
High NME Score +1

A.
Hang Clean
2-2-2-2-2
Loading 60,70,80,80,80
Rest 2 min

B.
Split Jerk
2-2-2-2
Loading 60,70,80,80
Rest 2 min

C.
For time:
60 Kettlebell Swings 32/24kg
50 Wall Ball 20/14lb
40 Box Jumps 24/20”
30 Deadlifts 85/55kg
20 Power Cleans 85/55kg
10 Shoulder to Overhead 85/55kg

(cap time 15 min)

D.
100 Toes to bar in as few sets as possible

CF LEMAN NYON

A.
AMRAP 12min:
12 Deadlifts
9 Calorie Row
6 Handstand Push Ups

CF LEMAN EAUX-VIVES

A.
AMRAP 12min:
12 Deadlifts
9 Calorie Row
6 Handstand Push Ups

Book your class

171121

CF LEMAN VICH

Skill day, today you will spend the majority of the class working on one skill.

ROOKIE

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

INTERMEDIATE

Split Jerk

A.
Tabata
Split Jerk 60/40 kg
Front Squat 70/50 kg
Deadlift 100/70 kg

(rest 2 minutes between each to change loads)

ADVANCED

Phase: Oly
Week :2

Low NME Score -1
High NME Score +1

A.
Overhead Squat
4-4-3-3-3
Loading 50,60,65,70,70
Rest as needed

B.
Front Squat
3-3-2-2-2
Loading 60,70,80,80,75
Rest as needed

C.
For time:
3 Rounds:
Run 400m
15 Overhead Squats 40/25kg
Then
2 Rounds:
Run 400m
15 Front Squats 80/50kg
Then:
For time:
Run 400m
15 Back Squats 120/80kg

(cap time 18min)

D.
Accumulate 3 min in banded overhead hanging KB Hold

CF LEMAN NYON

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

CF LEMAN EAUX-VIVES

Front Squat

A.
10 Rounds for time
2 Front Squat
10 Double Unders

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171120

CF LEMAN VICH

ROOKIE

A.
10 minute Cindy
AMRAP 10 min
5 Pull Ups
10 Push Ups
15 Squats

INTERMEDIATE

A.
Front Squat
4-4-3-3-2-2
Rest 2-3 min

B.
4 Rounds for time
10 American Swings 32/24kg
20 Box Jumps 24/20”
40 Sit Ups

ADVANCED

Phase: Oly
Week :2

A.
Snatch
2-2-2-2-1-1
Loading 50,60,70,80,85,90
Rest as needed

(No NME application)

B.
Power Clean
2-2-2-2-2
Loading 50,60,65,70,70
Rest as needed

Low NME Score -1
High NME Score +1

C.
AMRAP 4 min
9-7-5
Strict Deficit Handstand Push Ups
Snatch 60/40kg

Rest 3 min

D.
AMRAP 4 min
9-7-5
Handstand Walk (m)
Hang Power Snatch 50/30kg

Rest 3 min

E.
AMRAP 4 min
9-7-5
Handstand Push Ups
Power Snatch 40/25kg

F.
100 Banded abs pull downs

CF LEMAN NYON

10 minute Cindy
AMRAP 10 min
5 Pull Ups
10 Push Ups
15 Squats

CF LEMAN EAUX-VIVES

A.
10 minute Cindy
AMRAP 10 min
5 Pull Ups
10 Push Ups
15 Squats

Book your class

171119

CF LEMAN VICH

ROOKIE

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

INTERMEDIATE

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

ADVANCED

No class for this level today / Pas de cours pour ce niveau aujourd’hui.

CF LEMAN NYON

CF LEMAN EAUX-VIVES

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171118

CF LEMAN VICH

ROOKIE

A.
3 Rounds for time:
45 Sit Ups
30 Double Unders
15 Power Cleans

INTERMEDIATE

A.
AMRAP 40min:
15 Power Clean 60/40kg
60 Squats
400m Run

ADVANCED

No class for this level today / Pas de cours pour ce niveau aujourd’hui.

CF LEMAN NYON

CF LEMAN EAUX-VIVES

A.
3 Rounds for time:
45 Sit Ups
30 Double Unders
15 Power Cleans

Book your class

171117

CF LEMAN VICH

ROOKIE

A.
Alternating EMOM for 7 Rounds (21 minutes):
3 Front Squats
7 Handstand Push Ups
3 Strict L Pull Ups

INTERMEDIATE

A.
Row sub 1:30/500m for as long as possible

B.
Row sub 1:35/500m for as long as possible

C.
Row sub 1:40/500m for as long as possible

D.
Row sub 1:35/500m for as long as possible

E.
Row sub 1:30/500m for as long as possible

(rest about 3 minutes between each – add or remove 5s to your starting split time as needed)

ADVANCED

No class for this level today / Pas de cours pour ce niveau aujourd’hui.

CF LEMAN NYON

A.
Alternating EMOM for 7 Rounds (21 minutes):
1.  3 Front Squats
2.  7 Handstand Push Ups
3.  3 Strict L Pull Ups

CF LEMAN EAUX-VIVES

A.
Alternating EMOM for 7 Rounds (21 minutes):
3 Front Squats
7 Handstand Push Ups
3 Strict L Pull Ups

Book your class