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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!

180624

Workout Of the Day

ROOKIE / ALL LEVELS

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

INTERMEDIATE

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

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180623

Workout Of the Day

ROOKIE / ALL LEVELS

The WoD Cup 2018 (teams of 2)

800 meter RUN (each team must run with its ball)

then 2 rounds of
45x partner wallballs
45x wallball situps
45x wallball pushups

800 meter RUN (each team must run with its ball)

for this one 45x wallball situps: each athlete facing each other, feet touching, the wall ball must touch the floor behind the head. On the way up, the athlete pass the ball to his/her teammate.

INTERMEDIATE

The WoD Cup 2018 (teams of 2) with a 20lb Medball

800 meter RUN (each team must run with its ball)

then 2 rounds of
45x partner wallballs
45x wallball situps
45x wallball pushups

800 meter RUN (each team must run with its ball)

for this one 45x wallball situps: each athlete facing each other, feet touching, the wall ball must touch the floor behind the head. On the way up, the athlete pass the ball to his/her teammate.

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180622

Workout Of the Day

ROOKIE / ALL LEVELS

A.
3 Rounds not for time:
10 Weighted Reverse Lunges
30s Star Plank (each side)

B.
3 Rounds for time:
20 Double Unders
15 Wall Ball
20 Box Jumps

INTERMEDIATE

A.
4 Rounds not for time:
10m Crab Walk
10 Bent Over DB Rows
10m Alligator Walk
10 Supine Ring Rows

B.
4 Rounds for time:
45 Double Unders
10 Dips
10 Push Ups

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180621

Workout Of the Day

ROOKIE / ALL LEVELS

A.
“Floored”
5 rounds for time:
20 cal row
15 goblet squats
15 manmaker push-ups
20 weighted strict sit-ups

– Curtesy Nicolai Sandborg

(manmaker push up = one push up and one row right arm: 1 rep. One push-up and one row left arm: 2 rep)

INTERMEDIATE

A.
“Floored”
5 rounds for time:
20 cal row
15 goblet squats 24/16kg 15 manmaker push-ups with 20/15kg
20 weighted strict sit-ups 10/5kg

– Curtesy Nicolai Sandborg

(manmaker push up = one push up and one row right arm: 1 rep. One push-up and one row left arm: 2 rep)

B.
1min Air Bike for Calories

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180620

Workout Of the Day

ROOKIE / ALL LEVELS

A.
Snatch
10-10-10-10
Rest 2 min

B.
E2MOM for 5 Rounds:
Shuttle Sprint

(0-5-10-15-20-25m
Run 5m and back, then 10m and back etc.)

INTERMEDIATE

A.
3 Rounds not for time:
6 Double KB Windmill
6 Turkish Get Up
12 Strict Chest to Bar Pull Ups
B.
AMRAP 10min:
200m Run
20 Walking Lunges
10 Split Jumps

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180619

Workout Of the Day

ROOKIE / ALL LEVELS

A.
For time:
100 Push Ups

(every break do 5 Wall Ball and 5 Med Ball over the shoulder)

B.
Row 2k for time

(in teams of at least 2)

INTERMEDIATE

A.
4 Rounds not for time:
10 Single leg glute bridge
10 Banded Pull Throughs
10 Back Squats (10X0)

B.
For time:
100 Double Unders
100 Speed Steps

C.
For time:
30 Box Jumps 24/20”
60 Double Unders
20 Box Jumps 24/20”
80 Double Unders
10 Box Jumps 24/20”
100 Double Unders

NEWS / INFOS 

No special news today / Pas de communication spéciale aujourd’hui

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180618

Workout Of the Day

ROOKIE / ALL LEVELS

Back Squat

A.
FGB Style for 3 Rounds:
1 min Good Mornings
30s Rest
1 min Sit Ups
30s Rest
1 min Back Squats
30s Rest
1 min Hanging Knee Raises
30s Rest

INTERMEDIATE

A.
Max Handstand Hold (3 attempts minimum)

B.
3 Rounds for time:
20 Flutter Kicks
10 Alternating Pistols
20 Alternating DB Snatch 20/15kg
10 Alternating Single Arm Press 24/16kg

NEWS / INFOS 

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

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