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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!

180523

Workout Of the Day

ROOKIE / ALL LEVELS

A.
4 Rounds for time:
Run 400m
25 Sit Ups
25 Good Mornings

INTERMEDIATE

A.
Push Press
1-1-1-1-1
Rest 3 min

B.
1-2-3-4-5-6-7-8-9-10
Handstand Push Up
Toes to Bar

(every time you break a set, alternate between 40 Double Unders and 10 cal Airbike)

ADVANCED

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

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180522

Workout Of the Day

ROOKIE / ALL LEVELS

A.
21-18-15-12-9-6-3
KB Swing
Thruster
Pull-up

INTERMEDIATE

A.
5x 3 min AMReps with buy in:
10 Front Squats 70/45kg
10 Box Jumps 30/24”
Max Calories Row in Remaining time.

Rest 3 minutes between rounds

ADVANCED

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

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180521

Workout Of the Day

ROOKIE / ALL LEVELS

Pentecôte (NY and EV closed)
Freestyle only in Vich

INTERMEDIATE

Pentecôte (NY and EV closed)
Freestyle only in Vich

ADVANCED

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

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180520

Workout Of the Day

ROOKIE / ALL LEVELS

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

INTERMEDIATE

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

ADVANCED

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

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180519

Workout Of the Day

ROOKIE / ALL LEVELS

A.
4 Rounds for time:
400m Run
50 Air Squats

INTERMEDIATE

A.
Thruster
2-2-2-1-1-1
Rest 3 min

B.
21-15-9
Toes to Bar
Wall Ball 20/14lb

ADVANCED

“Teams of War” 2

A.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.

(Teams of 4, only 2 athletes sharing as needed)

B.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.

(Teams of 4, other 2 athletes sharing as needed)

C.
3RM Thruster

(Teams of 4, 12min cap time – total men vs total women – if uneven will be total men average+women average)

D.
4 Rounds for time of:
20 Air Squats
15 Push-ups, Hand-release
10 Ring Dips
5 Squat Cleans, 70/45kg

(Teams of 4, only one athlete per movement for whole workout)

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180518

Workout Of the Day

ROOKIE / ALL LEVELS

A.
3x 3min AMRAP Repeats:
6 Power Clean and Jerk
12 Box Jumps

Rest 2 min between, and continue the AMRAP each round

INTERMEDIATE

A.
“Weston”
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

ADVANCED

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

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180517

Workout Of the Day

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

ROOKIE / ALL LEVELS

Wall Ball

A.
21-15-9
Wall Ball
Sit Ups
200m Run after each set

INTERMEDIATE

Snatch Balance
A.
Squat Snatch 1RM

ADVANCED

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

Book your class