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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!

180222

CF LEMAN VICH

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

ROOKIE

Alternating DB Snatch

A.
5 Rounds For time
20 Alternating DB Snatch
10 Box Jumps

INTERMEDIATE

Thruster
A.
7 Rounds for time:
7 Sumo deadlift High Pull 40/25kg
7 Thrusters 40/25kg

ADVANCED

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

CF LEMAN NYON

Alternating DB Snatch

A.
5 Rounds For time
20 Alternating DB Snatch
10 Box Jumps

CF LEMAN EAUX-VIVES

Alternating DB Snatch

A.
5 Rounds For time
20 Alternating DB Snatch
10 Box Jumps

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180221

CF LEMAN VICH

ROOKIE

A.
21-15-9
Front Squat
Handstand Push Ups

INTERMEDIATE

A.
Press
2-10-2-10-2-10
Rest 2 min

(Sets of 2 to be completed with BB, sets of 10 with DB)

B.
3 Rounds for time
15 Pull Ups
15 KB Swings 24/15kg
100 Double Unders

ADVANCED

Phase: Open Prep
Week :6

A.
Work up to a heavy clean

B.
AMRAP 20min
Clean 225/155lb

(Alternate between a 200m Run and 20 box jumps after each attempt, you can have more than one clean in an ‘attempt’ – 85% 1RM minimum on bar if don’t have 225/155lb)

C.
Butterfly Chest to Bar Pull Ups
3 x 1 min max reps

CF LEMAN NYON

A.
21-15-9
Front Squat
Handstand Push Ups

CF LEMAN EAUX-VIVES

A.
21-15-9
Front Squat
Handstand Push Ups

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180220

CF LEMAN VICH

ROOKIE

A.
Pull Ups
5-5-5-5-5
Rest as needed

B.
“Getting up in the morning”
50-35-20
Sit Ups
Burpees

INTERMEDIATE

A.
Clean
3-2-1-3-2-1
Rest 3 min
B.
AMRAP 10min
20 Sit Ups
5 Cleans 85/50kg

ADVANCED

Phase: Open Prep
Week :6

A1.
Single Arm Strict Press
10-10-10-10
Rest 1 min

A2.
Strict Weighted Pull Ups
10-10-10-10
Rest 1min

B.
AMRAP 12 min:
36 Double Unders
12 Shoulder to Overhead 115/75lb
12 Toes to Bar

C.
GHD Paddling
3 x 1 min to be completed any time.

CF LEMAN NYON

A.
Pull Ups
5-5-5-5-5
Rest as needed

B.
“Getting up in the morning”
50-35-20
Sit Ups
Burpees

CF LEMAN EAUX-VIVES

A.
Pull Ups
5-5-5-5-5
Rest as needed

B.
“Getting up in the morning”
50-35-20
Sit Ups
Burpees

Book your class

180219

CF LEMAN VICH

ROOKIE

A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row

(In teams of two, both athletes must complete 15 C&J, then share the load on the row)

INTERMEDIATE

A.
3 Rounds not for time:
1 min L-Sit
5 L-Pull Ups
10s One Arm Handstand Hold

B.
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed.

ADVANCED

Phase: Open Prep
Week :6

A.
Back Squat Max Reps

(load determined by the max weight you can get on your back from the ground)

B.
Every 5 minutes:
3 Rounds
3 Power Snatch
6 Overhead Squats
9 Bar Facing Burpees

Start with 40/25kg – increase the load by 10/5kg every 5 min. Workout ends when you can no longer complete the work in the time.

C.
21-15-9
Calorie Row
Burpees over the erg (new standard)

(Cap time 5min)

CF LEMAN NYON

A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row

(In teams of two, both athletes must complete 15 C&J, then share the load on the row)

CF LEMAN EAUX-VIVES

A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row

(In teams of two, both athletes must complete 15 C&J, then share the load on the row)

Book your class

180218

CF LEMAN VICH

ROOKIE

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

INTERMEDIATE

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

ADVANCED

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

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

180217

CF LEMAN VICH

ROOKIE

A.
AMRAP 10min:
200m Run
100m Weighted Run (DB)
10 DB Cleans

INTERMEDIATE

A.
AMRAP 30min:
10 Deadlifts 100/70kg
100 Double Unders

ADVANCED

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

CF LEMAN NYON

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

CF LEMAN EAUX-VIVES

A.
AMRAP 10min:
200m Run
100m Weighted Run (DB)
10 DB Cleans

Book your class

180216

CF LEMAN VICH

ROOKIE

A.
For Reps:
4 min Max Burpees
Rest 3 min
3 min Max Thrusters
Rest 3 min
2 min Max Thrusters
Rest 3 min
1 min Max Burpees

INTERMEDIATE

A.
Push Press
3-3-3-3
Rest 2 min

B.
21-15-9
Back Squat 70/45kg
Handstand Push Ups

ADVANCED

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

CF LEMAN NYON

A.
For Reps:
4 min Max Burpees
Rest 3 min
3 min Max Thrusters
Rest 3 min
2 min Max Thrusters
Rest 3 min
1 min Max Burpees

CF LEMAN EAUX-VIVES

A.
For Reps:
4 min Max Burpees
Rest 3 min
3 min Max Thrusters
Rest 3 min
2 min Max Thrusters
Rest 3 min
1 min Max Burpees

Book your class