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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!

170425

ROOKIE

A.
For time:
40 Pistols
30 Toes to Bar
20 Handstand Push Ups
30 Toes to Bar
40 Pistols

INTERMEDIATE

A.
EMOM 12min:
3 Squat Cleans
6 Push Ups

B.
5 Rounds for time:
10 Pull Ups
20 KB Swings 24/16kg
10 Pull Ups
20 Goblet Squats 24/16kg

CF LEMAN NYON

A.
Deadlift
6-4-2-1-6-4-2-1
Rest 2min between

B.
Alternating EMOM for 20min(1min Work 1min Rest)
8 Deadlifts
4 Front Squats
2 Burpees

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170424

ROOKIE

A.
AMRAP 7 min:
7 Clean High Pull
7 Thrusters
7 Pull Ups

INTERMEDIATE

A.
Row 500m TT

B.
3 Rounds for time:
Run 400m
Row 500m

(In teams of 2, both athletes working at the same time one on the run one on the row, swap when both have finished. Workout is finished when each athlete has finished 3 rounds)

CF LEMAN NYON

Technique Handstand
1.Tourner sur les mains autour de la box
2.Sit Press
3.Handstand Hold
4.Frog stand

B.
5 Rounds for time:
10 KB snatch
15 Box Jump
20 Sit Ups

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170423

ROOKIE

A.
For time:
Run 400m
30 Toes to Bar
Run 400m
30 Knees to Elbows
Run 400m
30 Sit Ups

INTERMEDIATE

A.
3 Rounds for time of:
25 Power Snatch 30/20kg
25 Front Squats 30/20kg

B.
5 Rounds for time of:
12 Toes-to-bar
9m Handstand Walk
6 Deadlifts 120/85kg

(rest 5 min between A and BB)

CF LEMAN NYON

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

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170422

ROOKIE

A.
6 Rounds for time:
21 Cal Row
15 Box Jumps
9 Power Cleans

(In teams of 2, alternating tasks until both team members have completed 3 rounds – 6 rounds total)

INTERMEDIATE

A.
For time:
100 Sit Ups

B.
AMRAP 15min:
Run 200m
2 Barbell Complex 40/25kg

(+2 Barbell complex each round. Barbell Complex = 1 Power Clean + 2 Front Rack Lunges + 1 Push Press + 1 Back Squat + 1 Push Press – like a bear complex, except with 2 lunges instead of front squat)

CF LEMAN NYON

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

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170421

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

ROOKIE

A.
Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

INTERMEDIATE

A.
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

CF LEMAN NYON

A.
Back Squat
8-4-2-8-4-2
Rest 2min between

B.
For Time
1000m Row
30 Thrusters
30 Front Squats
800m Run
30 WallBalls
30 Russian Twist

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170420

ROOKIE

A.
4 x 3 min AMRAP Repeats:
20 Double Unders
10 Thrusters
5 Burpees over the bar
Rest 2 min

(continue the AMRAP where you left off)

INTERMEDIATE

A.
Clean and Jerk 1RM

B.
AMReps 20min:
15 Clean & Jerk 50% 1RM
1 min Rest
15 Clean & Jerk 60%1RM
1 min Rest
15 Clean & Jerk 70%1RM
1 min Rest
15 Clean & Jerk 80%1RM
1 min Rest
15 Clean & Jerk 90%1RM
1 min Rest
15 Clean & Jerk 100%

CF LEMAN NYON

A.
Technique KB Snatch

B.
EMOM for 6min
4 KB snatch (each arm)

C.
AMRAP 3min
6 KB Swing
6 Gobelet Squat

Rest 1min

AMRAP 3min
20 Speed step
5 Burpees

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170419

ROOKIE

A.
For time:
400m Run
20 Handstand Push Ups
20 Deadlifts
20 Handstand Push Ups
20 Deadlifts
400m Run

INTERMEDIATE

A.
Back Squat 1RM

B.
For time:
100 Double Unders
50 Calorie Row
25 Step Ups 40/30kg

CF LEMAN NYON

A.
EMOM for 16min (4Rounds)
1. 5à10 Toes2Bar (Kipping)
2. 30sec L-Sit
3. 5à10 Dips
4. 30sec Handstand Hold

B.
3Rounds for Time
400m Run
30 Sit-ups
20 Pull-ups
10 Pick Push-ups

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