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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!

170721

CF LEMAN VICH

ROOKIE

A.
3 Rounds for time:
Run 400m
20 KB Snatch (alternating)

INTERMEDIATE

A.
5 Rounds not for time:
10s Hollow Hold
5 V-Ups
10s Hollow Hold
5 Tuck Sits
10s Hollow Hold

(Try to do each round unbroken)

B.
For time:
Run 400m
75 KB Swings 24/16kg
Run 400m
50 KB Swings 24/16kg
Run 400m
25 KB Swings 24/16kg

CF LEMAN NYON

A.
3 Rounds for time:
Run 400m
20 KB Snatch (alternating)

CF LEMAN EAUX-VIVES

A.
3 Rounds for time:
Run 400m
20 KB Snatch (alternating)

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170720

CF LEMAN VICH

ROOKIE

A.
21-15-9
Row Calories
Deadlift

B.
18-12-6
Row Calories
Deadlift

INTERMEDIATE

A.
Thruster
7-6-5-7-6-5
Rest 2 min

B.
AMRAP 20min
10 Pull Ups
20 Pistols
40 Double Unders

CF LEMAN NYON

A.
21-15-9
Row Calories
Deadlift

B.
18-12-6
Row Calories
Deadlift

CF LEMAN EAUX-VIVES

A.
21-15-9
Row Calories
Deadlift

B.
18-12-6
Row Calories
Deadlift

Book your class

170719

CF LEMAN VICH

ROOKIE

A.
Back Squat
10-10-7-7
Rest 2min

B.
5 Rounds for time:
5 Back Squats (at load of last set in part A)
30s L-Sit
5 Strict Pull Ups
30 Sit Ups

INTERMEDIATE

A.
10 Rounds for time:
Row 250m
25 Thrusters 20/15kg
15 Toes to Bar

(In teams of two, alternating tasks until 10 rounds total are completed)

CF LEMAN NYON

A.
Back Squat
10-10-7-7
Rest 2min

B.
5 Rounds for time:
5 Back Squats (at load of last set in part A)
30s L-Sit
5 Strict Pull Ups
30 Sit Ups

CF LEMAN EAUX-VIVES

A.
Back Squat
10-10-7-7
Rest 2min

B.
5 Rounds for time:
5 Back Squats (at load of last set in part A)
30s L-Sit
5 Strict Pull Ups
30 Sit Ups

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170718

CF LEMAN VICH

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

ROOKIE

Press

A.
FGB Style for one round:
3 min Shoulder Press
3 min Dips
3 min Push Ups

INTERMEDIATE

Deadlift

A.
Open workout 14.3
As many reps in 8 mins as you can of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

CF LEMAN NYON

Press

A.
FGB Style for one round:
3 min Shoulder Press
3 min Dips
3 min Push Ups

CF LEMAN EAUX-VIVES

Press

A.
FGB Style for one round:
3 min Shoulder Press
3 min Dips
3 min Push Ups

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170717

CF LEMAN VICH

ROOKIE

A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups

B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows

INTERMEDIATE

A.
Power Clean
6-6-6-6
Rest 2 min

B.
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

CF LEMAN NYON

A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups

B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows

CF LEMAN EAUX-VIVES

A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups

B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows

Book your class

170716

CF LEMAN VICH

ROOKIE

Coaches Choice

INTERMEDIATE

Coaches Choice

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.

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170715

CF LEMAN VICH

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

ROOKIE

B.
The Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

INTERMEDIATE

A.
Max Set Strict Pull Ups

B.
The Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

CF LEMAN NYON

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

CF LEMAN EAUX-VIVES

B.
The Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Book your class