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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!

170322

ROOKIE

A.
For time:
30 Wall Balls, 20/14 lbs
30 Knees to Elbows
30 Burpees
30 Row (calories)s
30 Thrusters
30 Row (calories)s
30 Burpees
30 Knees to Elbows
30 Wall Balls, 20/14 lbs

INTERMEDIATE

A.
Deadlift
4-4-4-4-4
Rest 2 min

B.
Death by Wall Ball and Burpee (15min max):
min 1: 1 burpee+1 wall ball 20/14lb to 10/9ft
min 2: 2 burpees+2 wall ball
etc.

(if you fail before the 15 min, complete the round you failed, rest the remainder of the minute and then continue)

COMPETITOR

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

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170321

ROOKIE

A.
Overhead Squat
8-6-8-6
Rest 2 min

B.
3 Rounds for time:
72 Speed Steps (beaded ropes)
24 Push Ups
8 Overhead Squats

INTERMEDIATE

A.
Weighted Pull Ups
5-5-4-4-3-3
Rest 2 min.

B.
30-20-10
Power Clean 40/25
Bar Dips

COMPETITOR

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

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170320

ROOKIE

A.
6 Rounds for time:
Row 500m
25 KB Swings
25 Jumping Pull Ups

(in teams of two, partners alternate tasks until each partner has completed 3 rounds)

INTERMEDIATE

A.
15-10-6
Thrusters 60/40kg
Bar Muscle Ups

B.
3 Rounds not for time:
45s Plank
5 Cat Cows
45 Russian Twists

CFL NYON

A.
AMRAP 20 minutes for quality:
-20Banded Face Pull
-20Banded Push Down
-20Banded Pull Aparts
-20Banded Shoulder Press

(Max rounds for 20min, Retenir le retour)

B.
For time:
100 kb swings
100 Sit ups
100 Gobletsquat
100 Burpees

(in teams of two, share the reps as needed)

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170319

Weigh in day! Please measure yourselves and record your results to beyond the whiteboard.

Are you on track? If not, please talk to one of your coaches about your nutrition.

ROOKIE

A.
3 x 3min AMRAP repeats:
3 Push Ups
6 Sit Ups
9 Air Squats

Rest 3 min between rounds, continue the AMRAP where you left off

INTERMEDIATE

A.
3 Rounds for time:
15 Power Clean 50/30kg
400m Run
15 Push Jerk 50/30kg
400m Run

COMPETITOR

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

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170318

ROOKIE

A.
3 Rounds for time:
Run 800m
20 Hang Power Snatch

INTERMEDIATE

A.
Clean and Jerk
5-5-5-5
Rest 2 min

B.
3 Rounds, each for time:
10 Ground to Overhead 40/25kg
250m Row

Rest as needed between sprints

COMPETITOR

CFG Open 17.4

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170317

ROOKIE

CFGO 17.4

INTERMEDIATE

CFGO 17.4

COMPETITOR

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

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170316

ROOKIE

A.
Deadlift
5-5-5-5

B.
3 Rounds for time:
10 Deadlifts
20 Kettlebell Swings
30 Double Under

INTERMEDIATE

A.
3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min

B.
5 Rounds for time:
25 KB Swings 24/16kg
25 Knees to Elbows

COMPETITOR

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

Book your class