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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!

170526

CF LEMAN VICH

ROOKIE

A.
3 Rounds not for time:
10 Power Clean
20 Sit Ups
30 Flutter Kicks

B.
2 Rounds for time:
Run 800m
40 Power Cleans
40 Push Press

INTERMEDIATE

A.
Weighted Dips
6-5-4-6-5-4
Rest 2 min

B.
In front of a clock set for 12 minutes:
1 min Max Row Calories
1 min Max Push Ups
2 min Max Row Calories
2 min Max Push Ups
3 min Max Row Calories
3 min Max Push Ups

CF LEMAN NYON

A.
EMOM for 5min:
3-5 Négative Handstand Push-ups

B.
EMOM for 5min:
8-10 Handstand Wall and clap your shoulder

C.
EMOM for 5min:
5-10 DB Seated Press

D.
3 Rounds for time:
5 Power Snatch
20 PUll-ups
200m Run

CF LEMAN EAUX-VIVES

A.
3 Rounds not for time:
10 Power Clean
20 Sit Ups
30 Flutter Kicks

B.
2 Rounds for time:
Run 800m
40 Power Cleans
40 Push Pres

Book your class

170525

Ascension Day today

CF LEMAN VICH

ROOKIE

A.
Overhead Squat
7-5-3-7-5-3
Rest 2 min

B.
For time:
40 Pull Ups
200 Double Unders
40 Pull Ups

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

INTERMEDIATE

A.
‘The Rising’
5 Rounds for time:
17 DB Snatch 20/15kg
5 Curtis P 40/25kg
25 Double Unders

CF LEMAN NYON

Férié

CF LEMAN EAUX-VIVES

A.
Overhead Squat
7-5-3-7-5-3
Rest 2 min

B.
For time:
40 Pull Ups
200 Double Unders
40 Pull Ups

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

Book your class

170524

CF LEMAN VICH

ROOKIE

A.
25 Rounds for time:
4 Burpees
1 Manmaker

INTERMEDIATE

A.
Power Clean
5-5-5-5-5
Rest 2 min

B.
For time:
30 Clean & Jerk 60/40kg
30 Chest 2 Bar Pull Ups

CF LEMAN NYON

A.
Power Clean
5-4-3-5-4-3
Rest 2min between

B.
EMOM for as you can

2 DB Hang Squat Clean
2 Burpees
Then
2 DB Hang Squat Clean
3Burpess
Then
2 DB Hang Squat Clean
4 Burpees

ECT…5-6-7 (Burpees)

CF LEMAN EAUX-VIVES

A.
25 Rounds for time:
4 Burpees
1 Manmaker

Book your class

170523

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

CF LEMAN VICH

ROOKIE

A.
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

INTERMEDIATE

A.
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

CF LEMAN NYON

A.
Alternating EMOM for 12min:
10 KB Snatches
10 Pistols
10 V-up
(4rounds)

B.
« HELEN »
3 Rounds for time:
400m Run
21 KB Swings 24/16kg
12 Pull-ups

CF LEMAN EAUX-VIVES

A.
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Book your class

170522

CF LEMAN VICH

ROOKIE

A.
FGB Style for 4 Rounds:
1 min Sit Ups
1 min Row Calories
1 min Mountain Climbers
1 min KB Swings
2 min Rest

INTERMEDIATE

A.
Snatch Balance
5-5-5-5-5
Rest 2 min

B.
For time:
21-15-9
Overhead Squats 60/40kg
Ring Dips

CF LEMAN NYON

A1.
Strict Pull-ups
5-5-5-5-5

A2.
Strict Dips
5-5-5-5-5
Rest 2min

B.
AMRAP 20min
20 cal Row
20 DB Thrusters
20 Box Jumps
200m Run

CF LEMAN EAUX-VIVES

A.
FGB Style for 4 Rounds:
1 min Sit Ups
1 min Row Calories
1 min Mountain Climbers
1 min KB Swings
2 min Rest

Book your class

170521

ROOKIE

A.
Sumo deadlift
5-5-5-5-5
Rest 3 min

B.
Bench press
5-5-5-5-5
Rest 3 min

INTERMEDIATE

A.
Sumo deadlift
5-5-5-5-5
Rest 3 min

B.
Bench press
5-5-5-5-5
Rest 3 min

CF LEMAN NYON

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

Book your class

170520

ROOKIE

A.
Push Jerk
7-7-7-7
Rest 2 min

B.
For time:
Run 400m
40 Thrusters
30 Pull Ups

INTERMEDIATE

A.
Every Minute On The Minute, For As Long As Possible (15 Mins mandatory work time):

‘EMOM’:
7 Thrusters (35kg / 25kg)
7 Pull Ups
7 Burpees

If you fall behind the reps then there are NO BREAKS. You will immediately drop to 6,6,6 & if it happens then 5,5,5 and so on, all the way down to 2,2,2 if need be, for the 15 mins).

CF LEMAN NYON

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

CROSSFIT LEMAN EAUX-VIVES

A.
Push Jerk
7-7-7-7
Rest 2 min

B.
For time:
Run 400m
40 Thrusters
30 Pull Ups

Book your class