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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!

170225

ROOKIE

A.
Shoulder Press
5-5-5-5-5
Rest 2 min

B.
AMRAP 9 min:
9 Box Jumps
6 Power Cleans
6 Push Ups

INTERMEDIATE

A.
AMRAP 7min:
8 Front Squat 60/40kg
4 Muscle Ups

(rest 1 min before B)

B.
AMRAP 6min:
5 Jerk 60/40kg
5 Burpees over the bar

(Rest 1 min before C)

C.
AMRAP 5 min:
5 Power Clean 60/40kg
20 Double Unders

COMPETITOR

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

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170224

ROOKIE

CFGO 17.1

INTERMEDIATE

CFGO 17.1

COMPETITOR

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

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170223

ROOKIE

A.
For time:
200 Burpees
200 Walking Lunges
200 Calories Row

(In teams of two, only one athlete working at a time, partition the reps as needed, movements can be completed in any order or rep scheme).

INTERMEDIATE

A.
“Larry”
3 Rounds for fun:
6 Turkish Get Ups
12 Windmills
24s Hollow Hold
48 Flutter Kicks
1 Burpee

B.
AMRAP 12min:
10 One arm Dumbell Squat Snatch 20/15kg
20 Box Jumps 24/20”

COMPETITOR

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

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170222

ROOKIE

A.
3 Rounds for time:
10 Deadlift
45s Handstand Hold
60s Plank Hold
120 Speed Steps (beaded rope)

INTERMEDIATE

A.
Back Squat
6-6-5-6-6-5
Rest 2 min

B.
AMRAP 20min:
5 Handstand Push Ups
10 Chest to Bar Pull Ups
15 Burpees to 6” above reach

COMPETITOR

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

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170221

ROOKIE

A.
Alternating EMOM for 3 Rounds (6 min):
10 Push Press
10 Pull Ups

B.
Alternating EMOM for 3 Rounds (6 min):
10 Front Squat
20 Sit Ups

C.
For time:
15 Thrusters
15 Double Unders
30 Pull Ups
30 Double Unders
60 Sit Ups
60 Double Unders

INTERMEDIATE

A.
Alternating EMOM for 21 min
1 Weighted Pull Up
1 Weighted Dip
45s Plank Hold

B.
5 Rounds for time:
12 Deadlifts 50/30kg
9 Snatch 50/30kg
6 Press 50/30kg

COMPETITOR

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

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170220

ROOKIE

A.
5 Rounds for time:
20 Wall Ball
10 Power Clean

INTERMEDIATE

A.

For time:
Row 2000m
100 Wall Ball 20/14lb to 10/9ft
Row 1500m
75 Wall Ball 20/14lb to 10/9ft
Row 1000m
50 Wall Ball 20/14lb to 10/9ft
Row 500m
25 Wall Ball 20/14lb to 10/9ft

(In teams of two, only one athlete working at a time, alternating every two minutes)

COMPETITOR

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

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170220

ROOKIE

A.
5 Rounds for time:
20 Wall Ball
10 Power Clean

INTERMEDIATE

A.
For time:
Row 2000m
100 Wall Ball 20/14lb to 10/9ft
Row 1500m
75 Wall Ball 20/14lb to 10/9ft
Row 1000m
50 Wall Ball 20/14lb to 10/9ft
Row 500m
25 Wall Ball 20/14lb to 10/9ft

(In teams of two, only one athlete working at a time, alternating every two minutes)

COMPETITOR

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

Book your class