WOD

Workout du jour (Workout of the day) au gym Citalfort

Le dernier WOD est affiché ici à chaque jour! Toutes les séances d’entraînement imaginables sont au bout de vos doigts.

Samedi 18/11/2017

1. WOD "McGhee" 30 min AMRAP 5 Deadlifts 275/185 13 Push Ups 9 Box Jumps 24/20 Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action...

Vendredi 17/11/2017

1. Strength  Seated DB Shoulder Press (L-sit on the floor) 5 sets x 6 reps Good Mornings 3 sets x 20 reps Weighted Sit Ups 3 sets x 25...

Jeudi 16/11/2017

1. WOD Team of 2 2 Rounds: 3 min AMRAP -Wall Ball 20/14 *rest 1 min* 3 min AMRAP -Burpees *rest 1 min* 3 min AMRAP -Power Snatch 135/95 *rest 1 min* 3 min AMRAP -Cal...

Mercredi 15/11/2017

1. Hang Power Clean Build up to a 10 RM   2. WOD 10 Rounds: 35 Double-Unders 10 T2B *15 min Cap...

Mardi 14/11/2017

1. Overhead Squat  5 - 5 - 5 - 5 - 5   2. WOD  3 Rounds of: 4 min AMRAP 21 Air Squats 15 Box Jumps 30/24 9 Deadlifts 245/165 *rest...

Lundi 13/11/2017

1. Squat Clean and Jerk  3 - 3 - 3 - 3 - 3   2. WOD 15 min EMOM: min 1: 15/12 Cal Row min 2: 6 Clean...

Samedi 11/11/2017

1. "CROSSFIT Total" Sum of the Best of Each Lift - Back Squat - Shoulder Press - Deadlift  ...

Vendredi 10/11/2017

1. Squat Snatch  1 - 1 - 1 - 1 - 1 - 1 - 1 - 1   2. WOD  10 min AMRAP: 20/12 Push Ups 10 Hang...

Jeudi 09/11/2017

1. WOD  Team of 2 4 Rounds: 5o DB Power Cleans 50/35 50 Double-Unders 50 Burpees 50 Double-Unders 50 Ring Dips 50 Double-Unders *only one person can work at a time *both partners...

Mercredi 08/11/2017

1. Sumo Deadlift 8 - 8 - 8 - 8   2. WOD  "Fight Gone Bad" 3 rounds of: 5 min 1 min max reps Wall-ball 20/14 1 min max...

Mardi 07/11/2017

1. Power Clean + Push Jerk  15 min EMOM: min 1-5: 3 reps min 6-10: 2 reps min 11-15: 1 rep   2. WOD  For time: - 45 KB Swings 24/16kg -...

Lundi 06/11/2017

1. Front Squat  Every 1:30 for 18 min - 4 Reps   2. WOD  12  min AMRAP - T2B *Every time you come off the bar, complete 10 Front Squats...

Samedi 04/11/2017

1. WOD 5 Rounds: 81 Double-Unders 21 SDHP 95/65 15 T2B 9 Thrusters 95/65 *40 min Cap...

Vendredi 03/11/2017

1. Push Jerk  6-6-6-6-6-6   2. WOD  3 min AMRAP 30 Power Snatch 75/55 Max Abmat Sit Ups *1 min rest* 3 min AMRAP 20 Power Snatch 95/65 Max Abmat Sit Ups *1 min...

Jeudi 02/11/2017

1. WOD  Team of 2: 3 Rounds 50 Power Cleans 135/95 100 Alternating Box Step ups 35/20 (on 20 inch Box) 50 Strict Pull Ups *only one person works...

Mercredi 01/11/2017

1. Snatch  12 min EMOM Power Snatch + Hang Power Snatch   2. WOD For time: 1000m Row 50 Deadlifts 225/155 *10 min Cap...

Mardi 31/10/2017

1. WOD 31 min AMRAP 31 Burpees 31 T2B 31 Wall Ball 20/14 31 KB Swings 24/16   *HAPPY HALLOWEEN*...

Lundi 30/10/2017

1. Thrusters  9 min EMOM: 5 Reps (Heavy)   2. WOD 4 Rounds: 40 DB Snatch 50/35 20 Box Jumps Overs 24/20 *20 min Cap...

Samedi 28/10/2017

1. WOD  For time: 50 Power Cleans 95/65 40 Power Cleans 115/85 30 Power Cleans 135/95 20 Power Cleans 155/105 10 Power Cleans 185/125 *Every 2 min Complete 8 Lateral...

Vendredi 27/10/2017

1. Sumo Deadlift  Every 1:30 for 12 min - 4 reps   2. WOD  5 Rounds: - Max Reps of Unbroken Deadlifts 225/155 straight into - Max Unbroken Strict Chin Ups *Rest...

Jeudi 26/10/2017

1. WOD Team of 2: 4 Rounds 60 Cal Row 60 Push Press 75/55 120/80 Push Ups *only one person works at a time Round 2: Push Press 95/65 Round 3:...

Mercredi 25/10/2017

1. Back Squat  Every 2 min for 24 min 6 Reps *Increase weight every 8 min   2. WOD  10 min AMRAP 30 KB Swings 24/16kg 15 T2B...

Mardi 24/10/2017

1. Clean  Build to a Heavy Squat Clean + Hang Squat Clean   2. WOD 4 Rounds 10 Power Cleans 135/95 20 Box Jumps 24/20 60 Double-Unders *20 min Cap...

Lundi 23/10/2017

1. Squat Snatch  12 min EMOM: min 1 - 4: 3 reps min 5 - 8: 2 reps min 9 - 12: 1 rep *increase weight every min   2....

Samedi 21/10/2017

1. WOD  5 Rounds of 6 min: 1 min max Cal Row 1 min max Power Snatch 75/55 1 min max Abmat Sit Ups 1 min max Knees...

Vendredi 20/10/2017

1. Snatch Grip Push Press  8 sets x 3 reps   2. WOD 6 Rounds 75 Double-Unders 35/20 Hand Release Push Ups *20 min Cap...

Jeudi 19/10/2017

1. WOD Team of 2 For time: 45-30-15 Front Rack Lunges 95/65 KB Swings 32/24kg -into- 45-30-15 Hang Power Cleans 135/95 Wall Ball 20/14 -into- 45-30-15 Deadlifts 225/155 T2B *only one person works at a time and...

Mercredi 18/10/2017

1. WOD  For time: 10-20-30-40-50 Pull Ups Box Jumps 24/20 *25 min Cap   2. Hang Squat Snatch  2-2-2-2-2...

Mardi 17/10/2017

1. Power Cleans (touch and go) 4 sets x 6 reps 4 sets x 3 reps   2. Rowing Conditioning  Every 2 min for 20 min 40 secs Max...

Lundi 16/10/2017

1. Back Squat 12 min EMOM: First 6 min: 4 reps Last 6 min: 2 reps   2. WOD 2 Rounds 25 Burpees 25 Right Arm DB Push Press 50/35 25 Burpees 25...

Samedi 14/10/2017

1. WOD  3 Rounds: 30 Thrusters 95/65 30 Pull Ups 30 Power Snatch 95/65 30 Cal Row *40 min Cap...

Vendredi 13/10/2017

1. Hang Power Clean Build up to a 5RM   2. WOD 4 Rounds 400m Run 21 T2B *16 min Cap...

Jeudi 12/10/2017

1. Team of 2: 6 Rounds 20 Front Squats 95/65 20 HSPU 20 SDHP 95/65 20 Ring Dips 20 KB Swings 32/24kg *only one person can work at a time...

Mercredi 11/10/2017

1. WOD 20 min EMOM: min 1: 5 Deadlifts 315/205 min 2: 15/12 Cal Row min 3: 15 Burpees min 4: 60 Double-Unders   2. Midline 12 min EMOM: 15 V-Ups...

Mardi 10/10/2017

1. Squat Snatch  3 min EMOM: 3 reps 1 min rest 3 min EMOM: 2 reps 1 min rest 3 min EMOM: 1 rep   2. WOD  2 Rounds: 20 Push Press...

Lundi 09/10/2017

1. WOD 10 Rounds: 9 Power Cleans 135/95 20 Alt. KB Lunges (hold 1 24/16kg KB) 17 Box Jumps 24/20 *45 min Cap...

Samedi 07/10/2017

1. WOD  For time: 21-15-9 Deadlifts 165/115 Pull Ups - rest 3 min - 2K Row - rest 3 min - 21-15-9 Burpees Box Jumps 24/20  ...

Vendredi 06/10/2017

1. 10 min EMOM  2 Power Cleans + 1 Front Squat   2. WOD 3 Rounds: 15 Power Cleans 115/85 15 Push Jerks 115/85 *8 min Cap...

Jeudi 05/10/2017

1. WOD Team of 2 For time: 300 Wall Ball 20/14 150 T2B 75 Power Snatch 115/80 *40 min Cap only one person works at a time...

Mercredi 04/10/2017

1. WOD  30 min Running Clock (6 Rounds of 5 mins) 30 secs on/ 30 secs off: HSPU Box Jumps 24/20 Cal Row Push Ups C2B Pull Ups/ Pull Ups...

Mardi 03/10/2017

1. Front Squat  10-10-10-10   2. WOD  For Time: Buy in: 100 Double-Unders followed by 6 Rounds 20 KB Swings 24/16kg 10 Burpees Buy out: 100 Double-Unders *18 min Cap...

Lundi 02/10/2017

1. Snatch  10 min EMOM: 2 Power Snatch + 1 Overhead Squat   2. WOD  2 Rounds: 30 Deadlifts 15 Hang Power Cleans RX = 155/105 RX2 = 135/95 RX3 = 115/85/75 *10...

Samedi 30/09/2017

1. WOD  3 Rounds: 400m Run 50 Alt DB Snatch 50/35 35 Wall Ball 20/14 20 Bar Facing Burpees over Bar 5 Squat Cleans 165/115 *45 min Cap...

Vendredi 29/09/2017

1. Back Squat  5-5-4-4-3-3   2. WOD  21-15-9 Power Snatch 95/65 Pull Ups *12 min Cap...

Jeudi 28/09/2017

1.WOD Team of 2 2 Rounds: 125 Push Ups 75 Power Cleans 115/85 75 Cal Row 125 KB Swings 24/16kg *only one person works at a time. 45 min Cap...

Mercredi 27/09/2017

1. Deadlift  8-8-8   2. Sumo Deadlift 8-8-8   3. WOD  13 min AMRAP 600m Run 18 Deadlifts 155/105...

Mardi 26/09/2017

1. Overhead Press  Build up to a Heavy: 2 Push Press + 1 Push Jerk + 1 Split Jerk   2. WOD  5 Rounds: 5 Shoulder to Overhead...

Lundi 25/09/2017

1. Overhead Squat  4-4-4-4-4   2. WOD  4 Rounds: 50 Double-Unders 35 Overhead Squats 45/35 (empty Bar) *16 min Cap...

Samedi 23/09/2017

1. WOD  20 Rounds: 9 Wall Ball 20/14 7 Knees to Elbow 5 Deadlifts 205/145 *40 min Cap...

Vendredi 22/09/2017

1. Conditioning  12 min EMOM: odd min: 15/12 Cal Row even min: 20 KB Swings 24/16kg   2. WOD 4 Rounds 10 Hang Power Cleans 155/105 10 C2B Pull Ups *10 min...

Jeudi 21/09/2017

1. WOD  Team of 2 8 Rounds: 20 Ring Dips 20 Push Press 95/65 20 Burpees *only one person works at a time...

Mercredi 20/09/2017

1. WOD 5 min AMRAP: 400m Run 30 Box Jumps 30/24 Max Power Snatch 95/65 *5 min Rest* 5 min AMRAP: 400m Run 25 Box Jumps 30/24 Max Power Snatch 115/80 *5 min...

Mardi 19/09/2017

1. Power Clean + Jerk  9 min EMOM: 3 + 3   2. WOD For time: 1 Round of Cindy 1 Squat Clean 185/135 1 Round of Cindy 2 Squat Cleans 1...

Lundi 18/09/2017

1. Back Squat  4 reps every 90 secs for 12 min (8 Rounds)   2. WOD  3 Rounds 21 Deadlifts 225/155 21 T2B  ...

Samedi 16/09/2017

1. Snatch  2 - 2 - 2 - 2 - 2   1. WOD 4 Rounds: 12 Power Snatch 95/65 18 Box Jumps 24/20 *16 min Cap...

Vendredi 15/09/2017

1. Hang Power Clean 6 min EMOM: 4 reps rest 2 min 6 min EMOM: 2 reps   2. WOD 5 Rounds of: 1 min to complete 35 Double-Unders Max Strict Pull...

Jeudi 14/09/2017

1. WOD Team of 2 For time: 600m Overhead Walking lunges with a 45/25lbs plate 400 Abmat Sit Ups 200 Deadlifts 135/95 *only one person works at a time...

Mercredi 13/09/2017

1. Push Press  20 Reps Max   2. WOD For time: 150 Alternating DB Snatch 50/35 *15 min Cap...

Mardi 12/09/2017

1. WOD 5 Rounds: 10 Power Cleans 155/105 15 Lateral Burpees Over Bar *15 min Cap   2. Bar Muscle Ups  10 min EMOM: 3 reps...

Lundi 11/09/2017

1. Front Squat  3-3-3-3-3   2. WOD For time: 50 Wall Ball 20/14 50/35 Push Ups 50 Wall Ball *15 min Cap...

Samedi 09/09/2017

1. WOD  30 min Running Clock: 10 min AMRAP: 10 Deadlifts 185/135 20 Burpees *into 10 min to build up to a heavy: Power Clean + Squat Clean + Hang...

Vendredi 08/09/2017

1. Power Snatch 10 min EMOM: 3 reps   2. WOD For time: 27-21-15-9 KB Swings 24/16kg Box Jumps Over 30/24...

Jeudi 07/09/2017

1. WOD  Team of 2 3 rounds: 3 min AMRAP SDHP 95/65 *1 min rest 3 min AMRAP Cal Row *1 min rest 3 min AMRAP Ring Dips *only one person works at a...

Mercredi 06/09/2017

1. WOD  For Time: 21 Power Cleans 115/85 42 Pull Ups 21 Power Cleans *10 min Cap   2. Alternating Back Rack Lunges  4 sets x 8 reps...

Mardi 04/09/2017

1. Thrusters  8 min EMOM: 3 Heavy Reps   2. WOD  15 Rounds: 30 secs on/ 30 secs off Double-Unders Thrusters 95/65 T2B  ...

Samedi 02/09/2017

1. WOD Every 5 min for 35 min (7 Rounds): 15 Hang Power Snatch 95/65 20 Pull Ups 30 KB Swings 24/16kg 50 Double-Unders...

Vendredi 01/09/2017

1. Strict Shoulder Press 12 min Clock 4 min EMOM: 2 reps 4 min EMOM: 3 reps 4 min EMOM: 4 reps   2. WOD  3 Rounds 15 Push Press 95/65 30...

Jeudi 31/08/2017

1. WOD  Team of 2: 100 Power Cleans 135/95 100 Bar Facing Burpees 100 Squat Cleans 135/95 100 Bar Facing Burpees *only 1 person works at a time *40 min...

Mercredi 30/08/2017

1. Snatch  12 min EMOM: 1 rep   2. WOD For Time: 400m Run 50 Power Snatch 75/55 400m Run *12 min Cap...

Mardi 29/08/2017

1. WOD  8 min AMRAP Buy in 30 T2B 10 Deadlifts 185/135 15 Box Jumps 24/20   *4 min Rest*   8 min AMRAP Buy in 30 T2B 10 Deadlifts 225/155 15 Box Jumps...

Lundi 28/08/2017

1. Clean and Jerk  10 min EMOM: 1 Squat Clean + 1 Front Squat + 1 Jerk   2. WOD "Jackie" For Time: 1000m Row 50 Thrusters 45 lbs 30 Pull...

Vendredi 25/08/2017

1. Stiff leg Deadlift  10 min EMOM: 6 reps   2. Ring Rows 75 Reps   3. WOD  2 Rounds 400m Run 30 KB Swings 24/16kg *8 min Cap...

Jeudi 24/08/2017

1. WOD Team of 2: For Time 400 Double-Unders (both partners at the same time) then 3 Rounds 80/60 Cal Row 60 T2B 40 Power Snatch 95/65 then 400 Double-Unders *only one person works...

Mercredi 23/08/2017

1. Strict Shoulder Press  3 - 3 - 3 - 3   2. Push Press  3 - 3 - 3 - 3   3. WOD  For Time: 40 Wall Ball 20/14 30...

Mardi 22/08/2017

1. Back Squat  Every 2 min for 16 min (8 sets) 6 Reps   2. WOD 2 Rounds 30 Pull Ups 50 Alt. DB Snatch 50/35 *15 min Cap...

Lundi 21/08/2017

1. Clean  15 min to build up to a Heavy Complex: 1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 1...

Vendredi 18/08/2017

1. Bulgarian Split Squat with Box (place back leg on Box) 5 sets x 8 reps per leg   2. WOD  5 Rounds: 13 Box Jumps 24/20 11 Push...

Jeudi 17/08/2017

1. WOD Team of 2: you go i go 15 min AMRAP 15/12 Cal Row 15 Deadlifts 185/135   5 min Rest   15 min AMRAP 150m Run 15 Hang Power Cleans 95/65 *partner...

Mercredi 16/08/2017

1. Squat Snatch  15 to Build up to a Heavy Squat Snatch + 2 Overhead Squats   2. WOD  10 min Ladder: 8 Pull Ups (1,2,3,4...

Mardi 15/08/2017

1. Jerk  10 min EMOM: 2 Reps   2. WOD For Time: 100 Double-Unders 42 KB Swings 24/16kg 21 T2B 30 KB Swings 15 T2B 18 KB Swings 9 T2B 100 Double-Unders *15 min Cap...

Lundi 14/08/2017

1. Back Squat  4 - 4 - 4 - 4 - 4 - 4   2. WOD  3 Rounds 15 Power Cleans 115/85 20 Wall Ball 20/14 *12 min Cap...

Vendredi 11/08/2017

1. Power Snatch 4 min EMOM: 5 reps touch n go 1 min rest 4 min EMOM: 3 reps touch n go 1 min rest 4 min EMOM: 1...

Jeudi 10/08/2017

1. WOD Team of 2: 120 DB Snatch 50/35 60 Squat Cleans 135/95 120 KB Swings 32/24 kg *Every 10 min, both partners have to run 600m. The...

Mercredi 09/08/2017

1. Sumo Deadlift 6 - 6 - 6 - 4 - 4 - 4 - 2 - 2 -2   2. WOD  "Diane" 21 - 15 - 9 Deadlifts...

Mardi 08/08/2017

1. Clean and Jerk  7 min EMOM: 3 Power Cleans + 1 Jerk (complex)   2. WOD  3 Rounds: 3 min on / 3 min off 25 Burpee Box...

Lundi 07/08/2017

1. Front Squat  12 - 10 - 8 - 6 - 4 - 2   2. WOD 2 Rounds: 20 Overhead Alternating Dumbell Lunge with Right Arm 50/35 20...

Samedi 05/08/2017

1. WOD For Time: 1K Row   followe by:   10 Rounds 1o Pulls Ups 15 Push Ups 20 Wall Ball 20/14...

Vendredi 04/08/2017

1. Snatch  3-3-3-3   2. Clean  3-3-3-3   3. WOD For Time: 21-18-15 KB Swings 24/16kg T2B *10 min Cap...

Jeudi 03/08/2017

1. WOD Team of 2: 35 min Running Clock 15 min AMRAP: 50 Double-unders 15 Box Jumps 24/20   Right Into Deadlift Ladder:     20 min Cap 40 Reps 135/95 40...

Mercredi 02/08/2017

1. Split Jerk  Build up to a Heavy Single   2. WOD 7 Rounds: 5 Thrusters 115/85 7 C2B Pull Ups *12 min Cap...

Mardi 01/08/2017

1. Midline  15 min EMOM: 0 - 5 min: 10 V-Ups 5 - 10 min: 15 Tuck Ups 10 - 15 min: 20 Sit Ups   2. WOD  For Time: 100...

Lundi 31/07/2017

1. Hang Power Snatch  10 min EMOM: 3 reps Unbroken   2. WOD  3 Rounds: 20 Overhead Squats 95/65 20 Burpees Over Bar  ...

Samedi 29/07/2017

1. WOD 40 min Running Clock:   10 min AMRAP: 5 Deadlifts 245/165 10 Pull Ups   *rest 5 min   10 min AMRAP: 30 Alt. DB Snatch 50/35 100m Sprint   *rest 5 min   10 min...

Vendredi 28/07/2017

1. Power Cleans  3 sets x 3 reps 3 sets x 2 reps 3 sets x 1 rep   2. WOD  For Time: 7 Clean and Jerks 155/105 42 KB Swings...

Jeudi 27/07/2017

1. WOD  Team of 2: 2 Rounds 1 mile Run 100 Back Squat 115/85 200 Abmat sit ups *only one person works at a time (divide run and reps...

Mercredi 26/07/2017

1. Strength  Every 2 min for 12 min: 5 Strict HSPU + 5 Push Press + 5 Push Jerk   2. WOD  20 min EMOM odd min: 6 Burpee...

Mardi 25/07/2017

1. Complex Hang Power Snatch + 2 Overhead Squat Build up to a Heavy Complex   2. WOD 9 min AMRAP 9 Wall Ball 20/14 (1,2,3,4,5...

Lundi 24/07/2017

1. Front Squat  Every 90 secs for 9 min: 5 Reps   2. WOD For time: 40 Cal Row 40 Deadlifts 225/155 40 T2B *15 min Cap...

Samedi 22/07/2017

1. Thruster Build up to a Heavy Triple   2. WOD  For Time: 15 HSPU 12 Hang Power Cleans 9 Front Squats 6 Jerks 9 Front Squats 12 Hang Power Cleans 15 HSPU Rx =...

Vendredi 21/07/2017

1. Squat Snatch  3 sets x 3 reps 3 sets x 2 reps 3 sets x 1 rep   2. WOD 4 Rounds 13 Power Snatch 95/65 13 T2B *12 min Cap...