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.

1. Strength 14 min EMOM: odd min: 3 Heavy Deadlifts Touch n’ Go even min: 6 to 8 Strict Chin Ups 2. WOD  3 Rounds: 15 Deadlifts 225/155 15 Pull Ups *3 min Rest* 3 Rounds: 15 Deadlifts 185/125 15 Pull Ups...

1. WOD  For time: 21 – 15 – 9 Power Cleans 155/105 Burpees 2. Barbell Strict Press  Build up to a Heavy Triple 3. Push Press  Build up to a Heavy Triple...

1. Front Squat  Every 2 min for 20 min: – 4 Reps 2. WOD  12 min AMRAP: 60 Double-Unders 12 T2B...

1. WOD  « Bear Complex » 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7......

1. WOD Team of 2 For time: 10 to 1: Box Jumps 24/20 T2B Followed by… 5 Rounds: both athletes at the same time 400m Run 30 Synchronized KB Swings 24/16kg Followed by… 1 to 10: Box Jumps 24/20 T2B *The 10 to 1 and......

1. WOD  4 min AMRAP: 100 Double-Unders 24 Alt. Front Rack Lunges 95/65 12 Bar Facing Burpees *4 min Rest 4 min AMRAP: 80 Double-Unders 20 Alt. Front Rack Lunges 115/80 10 Bar Facing Burpees *4 min Rest 4 min AMRAP: 60 Double-Unders 16 Alt.......

1. Clean and Jerk  Build up to a Heavy Complex: 3 Power Cleans + 2 Front Squats + 1 Jerk 2. WOD For time: 50 Power Cleans 135/95 50 HSPU...

1. Gymnastics 16 min EMOM: odd min: 30 secs of Strict Ring Dips even min: 30 secs of Strict Pull Ups 2. WOD  5 Rounds: 2 min on/2 min off 20/15 Cal Row Max Rope Climbs...

1. WOD  Crossfit Total: Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep...

1. WOD  Team of 2 For time: 100 Burpees 1K Row 60 Power Cleans 135/95 1K Row 45 Power Cleans 185/125 1K Row 30 Power Cleans 225/155 1K Row 100 Burpees *Only one person can work at a time....

1. Squat Snatch  1 rep every 45 secs for 15 min 2. WOD  2 Rounds: 75 Wall Ball 20/14 25 C2B Pull Ups...

1. Deadlift 6 – 5 – 4 – 3 – 2 – 1 2. WOD  18 min EMOM: min 1: 50 Double-Unders min 2: 6 SHSPU min 3: 12 T2B...

1. Front Squat  12 min EMOM: 2 reps 2. WOD  For time: 400m Run 21 Front Squats 135/95 400m Run 15 Front Squats 135/95 400m Run 9 Front Squats 135/95...

1. WOD  4 Rounds: 40 Pull Ups 30 Burpees 20 Power Snatch 95/65 10 Overhead Squats 95/65...

1. Midline  15 min EMOM: min 1: 12 – 15 V-Ups min 2: 12 – 15 Tuck Ins min 3 : 20 – 30 secs hollow body hold 2. WOD 3 Rounds: 400m Run 25 Hang DB Snatch (right arm) 50/35 25 Hang DB Snatch......

1. WOD Team of 3 3 Rounds: 120/85 Cal Assault Bike 90 Box Jumps Over 24/20 60 SDHP 135/95 *only one person can work at a time...

1. Push Press  Every 45 secs for 15 min: 1 Rep 2. WOD  5 Rounds: 30 Air Squats 15 Hang Power Cleans 115/80...

1. WOD 4 Rounds: 4 min AMRAP 40/30 Cal Row 10 Deadlifts 315/205 Max reps T2B *Rest 4 min...

1. Squat Clean Every 30 secs for 10 min: – 1 rep 2. WOD  10 Rounds: 50 Double-Unders 12 KB Swings 24/16kg...

1. WOD 7 Rounds: 1 min Max reps Alt. Db Snatch 50/35 1 min Max reps Burpees 1 min Max reps V-ups 1 min Max reps KB Swings 24/16kg 1 min Rest...

1. Back Squat  13 min EMOM: 1 rep 2. WOD For time: 1k Row 75 Back Squats 95/65 *12 min Cap...

1. WOD  Team of 2 12 Rounds: 50 Double-Unders 15 Ring Dips Right into… 12 Rounds: 12 Push Press 95/65 12 Pull Ups *Partner 1 will complete Round 1, Partner 2 will then do Round 2 and so on until all 12 Rounds are completed.......

1. WOD For time: Buy in: 800m Run then 27 – 21 – 15 – 9 Deadlifts 185/125 Burpee T2B then Buy out: 800m Run...

1. Power Cleans  10 min EMOM: 2 reps 2. WOD  Every 3 min for 21 min 45 secs of Max Cal Assault Bike...

1. WOD 30 min AMRAP: 40 Wall Ball 20/14 30 Push Ups 20 Box Jumps 24/20 10 Squat Snatch 135/95...

1. WOD « Double DT » 10 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Jerks RX – 155/105...

1. WOD  Team of 2 10 Rounds: 30 Abmat Sit Ups 20/15 Cal Row 10 Lateral Burpees Over Rower *Round 1: partner 1 will do the 30 sit ups then partner 2 will follow with the 20/15 cal row and partner 1 will finish the......

1. WOD 30 min EMOM: min 1: 7 KB Thrusters 24/16kg min 2: 10/7 Cal Assault Bike min 3: 13 Pull Ups  ...

1. Hang Power Clean  Build up to a Heavy 5 reps 2. WOD 5 Rounds: 20 Power Cleans 95/65 20 Box Jumps 24/20...

1. Gymnastics 14 min EMOM: odd min: 10 – 12 T2B even min: 30 secs of SHSPU 2. WOD 12 min AMRAP: 90 Double-Unders 60 Air Squats 30 Push Ups...

1. WOD  For time: 30 Clean and Jerk 135/95 30 Alternating Front Rack Lunges Back Step 135/95 30 Pull Ups 20 Clean and Jerk 165/115 20 Alternating Front Rack Lunges Back Step 165/115 20 Pull Ups 10 Clean and Jerk 185/125 10 Alternating Front Rack......

1. WOD  Team of 2 For time: 100 Lateral Burpees Over Bar 60 Power Snatch 135/95 75 Lateral Burpees Over Bar 45 Power Snatch 135/95 50 Lateral Burpees Over Bar 30 Power Snatch 135/95 *only one person can work at a time....

1. Rowing 3 rounds x 1000m row *rest 4 min between rounds 2. WOD 4 Rounds: 75 Double-Unders 25 KB Swings 24/16kg 15 T2B...

1. Clean and Jerk  Build up to a Heavy Complex: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk 2. WOD Every 2 min for 18 min: min 0 – 2: 25/16 Cal Bike min 2 – 4:......

1. Front Squat  15 min EMOM: 3 reps 2. WOD 10 min AMRAP: 10 C2B Pull Ups 10 Front Squats 135/95...

1. WOD 6 Rounds: 600m Run 18 Bar Facing Burpees 18 Hang Power Cleans 95/65...

1. Snatch  12 min EMOM: 1 Power Snatch + 1 Squat Snatch 2. WOD 3 Rounds: 40 Wall Ball 20/14 20 Pull Ups...

1. WOD Team of 2 For time: 21 – 15 – 9 Deadlifts 135/95 Box Jumps 24/20 then 50 Abmat Sit ups (both partners at the same time) 18 – 15 – 12 Deadlifts 185/125 Box Jumps 24/20 then 50 Abmat Sit ups (both partners at......

1. Strict Barbell Shoulder Press 10 sets x 4 reps 2. WOD Open WOD 14.1 10 min AMRAP: 30 Double-Unders 15 Power Snatch 75/55...

1. Back Squat  6 – 6 – 6 – 6 –  6 – 6 2. WOD 16 min EMOM: min 1: 15/10 Cal Assault Bike min 2: 12 T2B min 3: 18/12 Cal Row min 4: 12 T2B *Scale reps as needed...

1. Clean and Jerk  1 rep every 30 secs for 12 min 2. WOD  4 Rounds: 25 KB Swings 24/16kg 6 Clean and Jerk 185/125...

1. WOD   « Murph » For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and......

1. Hang Power Cleans  15 min EMOM: 3 reps 2. WOD  4 Rounds: (40 secs on/ 20 secs off) Cal Row Slam Ball 30/20 Push Press Empty Bar 45/35 (no rack)...

1. WOD Team of 2 6 Rounds: 25/17 Cal Assault Bike 20 Alternating DB Box Step up Overs 24/20 (50’s/35’s) 50m Right arm DB Overhead Walk 50/35 50m Left arm DB Overhead Walk 50/35 *Round 1: Partner 1 will complete the cal bike, partner 2......

1. WOD  3 Rounds: 800m Run 150 Double-Unders 100 Ring Rows 2. Midline Work  4 Rounds: 25 V-Ups 1 min Plank...

1. Squat Snatch  1 rep every 45 secs for 9 min 2. WOD  For time: 10 to 1 Burpees HSPU...

1. Back Squat  15 min EMOM: 2 reps 2. WOD For time: 12 Power Cleans 155/105 36 T2B 12 Power Cleans 24 T2B 12 Power Cleans 12 T2B...

1. WOD  For time: 50/35 Cal Assault Bike 75 Overhead Squats 75/55 *Rest 2 min 3 Rounds: 400m Run 20 Hang Power Snatch 75/55 *Rest 2 min 75 Burpee Pull Ups...

1. WOD Team of 2 For time: 50 Double-unders 20 Wall Ball 20/14 42 Squat Cleans 135/95 50 Double-unders 20 Wall Ball 36 Squat Cleans 135/95 50 Double-unders 20 Wall Ball 30 Squat Cleans 135/95 50 Double-unders 20 Wall Ball 24 Squat Cleans 135/95 50......

1. Barbell Shoulder Press  5 sets x 2 Strict Shoulder Press + 5 Push Press 2. WOD Every 2 min for 24 min: 0-2 min: 15 Burpee Box Jumps Over 24/20 2-4 min: 30 Alternating DB Snatch 50/35...

1. Overhead Squat  10 min EMOM: 3 reps 2. WOD 3 Rounds of 4 min AMRAP: 20 Overhead Squats 75/55 15 T2B *rest 2 min 4 min AMRAP: 15 Overhead Squats 95/65 15 T2B *rest 2 min 4 min AMRAP: 10 Overhead Squats 115/80 15......

1. Deadlift  7 – 7 – 7 – 7 – 7 *rest for 90 secs minimum between sets 2. WOD  5 Rounds: 21 KB Swings 24/16kg 400m Run...

1. WOD  Every 5 min for 25 min: 400m Run 15 Pull Ups 10 Squat Cleans 135/95...

1. Back Squat  10 – 8 – 6 – 4 – 2 2. WOD  12 min Running Clock: 3 min Max reps Wall Ball 20/14 3 min Max reps T2B 2 min Max reps Wall Ball 2 min Max reps T2B 1 min Max reps......

1. WOD Team of 2 3 Rounds: 60/42 Cal Assault Bike 60 Box Jumps 30/24 60 KB Swings 32/24kg 60 Burpees *only one person can work at a time....

1. Snatch  12 min EMOM: 1 Hang Squat Snatch + 1 Squat Snatch 2. WOD  5 Rounds: 50 Double-Unders 10 Squat Snatch 95/65...

1. Strict Pull Ups  100 reps for time 2. Rowing Conditioning  3 x 500m/ 2 min rest between sets then rest 3 min at the end of your last 500m and proceed with 2 x 1000m Row/4 min rest between sets...

1. Clean and Jerk 9 min EMOM: 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk 2. WOD 12 min AMRAP: 25 Right Arm Overhead Alternating DB Lunges 10 Power Cleans 135/95 25 Left Arm Overhead Alternating DB Lunges 10 Push Press 135/95......

1. WOD 30 min Running Clock 8 min AMRAP: 15/10 Cal Assault Bike 15 SDHP 135/95 *Rest 3 min 8 min AMRAP: 30 Alt. DB Snatch 50/35 6 Bar Muscle Ups *Rest 3 min 8 min AMRAP: 20/15 Cal Row 10 Thrusters 95/65...

1. Front Squat  Every 90 secs for 12 min: 5 Reps 2. WOD Every 3 min for 15 min: 30 Knees to Elbow 25/15 Push Ups 20 KB Swings 24/16kg...

1. WOD Team of 2 3 Rounds: 50 C2B Pull Ups 40 HSPU 30 Power Snatch 115/80 *only one person work’s at a time....

1. Deadlift  3 – 3 – 3 – 3 – 3 – 3 – 3 2. WOD 15 min EMOM: min 1: 15/12 Cal Row min 2: 18 Box Jumps 24/20 min 3: 21 Neutral Grip Ring Rows (feet right under the pull up bar)...

1. Deadlift  3 – 3 – 3 – 3 – 3 – 3 – 3 2. WOD 15 min EMOM: min 1: 15/12 Cal Row min 2: 18 Box Jumps 24/20 min 3: 21 Neutral Grip Ring Rows (feet right under the pull up bar)...

1. WOD  20 min AMRAP: (Ladder 3,3,6,6,9,9…) Bar Facing Burpees Clusters 135/95 200m Run...

1. Squat Clean 1 Rep every 30 secs for 12 min 2. WOD « TABATA » (8 Rounds of 20 secs on/ 10 secs off) T2B *rest 1 min Double-Unders *rest 1 min T2B *rest 1 min Double-Unders  ...

1. WOD 5 Rounds: 3 min on/ 3 min off 1 Round of « DT » 12 Deadlifts 155/105 9 Hang Power Cleans 6 Jerks In remaining time, complete as many DB Box Step Ups (24 inch guys/ 20 inch girls) 50lbs DB for guys and 35lbs......

1. WOD Team of 2 2 Rounds: 5 min AMRAP Wall Ball 20/14 *Rest 2 min 5 min AMRAP Deadlifts 275/185 *Rest 2 min 5 min AMRAP Strict Pull Ups *only one person can work at a time...

1. WOD  20 min Running Clock 6 min EMOM: 12/9 Cal Assault Bike *Rest 1 min 6 minEMOM: 2/1 Rope Climb *Rest 1 min 6 minEMOM: 60 Double-Unders 2. Ring Muscle Ups  10 Sets x 3 Reps or Practice the movement for 10 to 15......

1. Strict Shoulder Press 7 – 7 – 2 – 5 – 5 – 2 – 3 – 3 – 2 2. WOD 4 min AMRAP 200m Run 25 Box Jumps 24/20 Max Reps Power Snatch 75/55 *rest 2 min 4 min AMRAP: 200m Run......

1. WOD  2 Rounds: 50 Air Squats 1 Squat Clean 155/105 40 Hand Release Push Ups 2 Squat Cleans 30 T2B 3 Squat Cleans 20 Burpees 4 Squat Cleans 10 Shoulder to Overhead 155/105 5 Squat Cleans...

1. WOD  For time: « Helen » 3 Rounds: 400m Run 21 KB Swings 24/16kg 12 Pull Ups right into… « Diane » 21 – 15 – 9 Deadlifts 225/155 HSPU right into… 3 Rounds: 200m Run 15 KB Swings 24/16kg 12 Pull Ups 9 Deadlifts 225/155 6 HSPU...

1. Squat Snatch  9 min EMOM: 3 reps 2. WOD  3 Rounds: 100 Double-Unders 25 Power Snaych 75/55...

1. WOD  Team of 2 4 Rounds: 60/45 Cal Row 45 Wall Ball 20/14 30 Ring Dips 15 Power Cleans 155/105 *only one person can work at a time....

1. Front Squat  4 – 4 – 4 – 2 – 2 – 2 2. WOD  15 min EMOM: min 1: 20 Box Jumps 24/20 min 2: 15 T2B min 3: 12 Burpees...

1. Assault Bike  5 Rounds: 1 min max effort for Cals *rest 2 min after each round 2. WOD For time: 10 Alternating DB Snatch 50/35 15 Pull Ups 20 Alt. DB Snatch 15 Pull Ups 30 Alt. DB Snatch 15 Pull Ups 40 Alt.......

1. Clean and Jerk  12 min EMOM: min 1: 1 Power Clean + 1 Jerk min 2: 1 Squat Clean + 1 Jerk min 3: 1 Power Clean + 1 Squat Clean + 1 Jerk 2. WOD 4 Rounds: 15 Deadlifts 225/155 45 Air Squats...

1. WOD For time: Buy in: 800m Run then, 5 Rounds: 15 Power Snatch 115/80 15 Overhead Squats 115/80 15 C2B Pull Ups then, Buuy out: 800m Run...

1. Rowing  5 Rounds: 30/20 Cal Row *Rest 2 min between Rounds 2. WOD 6 min AMRAP: 50 Double-Unders 10 Power Cleans 95/65 *Rest 2 min 6 min AMRAP: 30 Double-Unders 5 Power Cleans 135/95...

1. WOD  Team of 2 5 Rounds: 30/21 Cal Assault Bike 30 DB Hang Squat Cleans 50’s/ 35’s 30 Burpee Box Jumps 24/20 30 T2B *only one person work’s at a time....

1. WOD  4 min AMRAP: 400m Run 25 Deadlifts 135/95 Max Push Ups *rest 4 min 4 min AMRAP: 400m Run 20 Deadlifts 185/135 Max Push Ups *rest 4 min 4 min AMRAP: 400m Run 15 Deadlifts 225/155 Max Push Ups *rest 4 min 4......

1. Hang Power Clean + Push Jerk + Split Jerk  12 min EMOM: 1 + 1 + 1 in crease weight every 3 min 2. WOD  For time: 108 Push Press 75/55 54 Pull Ups...

1. WOD Every 3 min for 30 min: 1 – 3 min: 30 Back Squats 135/95 4 – 6 min: 40/30 Cal Row...

1. WOD 4 Rounds: 30 Deadlifts 20 Hang Power Cleans 10 Thrusters Rx = 135/95  ...

1. Deadlift  10 – 10 – 10 – 6 – 6 – 2 2. WOD  For time: 150 KB Swings 24/16kg *Every time you stop or drop KB, 20 Abmat Sit ups penalty...

1. WOD Team of 2 For time: 800m Run 100 Box Jumps 24/20 800m Run 100 Burpees 800m Run 100/70 Cal Assault Bike 800m Run *Both Partner’s will be running at the same time everytime. *For the Box Jumps, Burpees and Bike, you will be......

1. Power Snatch  10 min EMOM: 3 reps 2. WOD  11 min AMRAP: 33 Double-Unders 11 Hang Power Snatch 95/65 11 T2B...

1. WOD  30 min Running Clock For time: 20 Rounds of Strict « Cindy » 5 Strict Pull Ups 10 Push Ups 15 Air Squats then, in the remaining time Build up to a heavy 1 Squat Clean + 2 Front Squats...

1. WOD For time: Buy in: 100 Double-Unders 21 – 18 – 15 – 12 – 9 Hang Squat Cleans 115/80 HSPU Buy out: 100 Double-Unders...

1. WOD For time: Buy in: 100 Double-Unders 21 – 18 – 15 – 12 – 9 Hang Squat Cleans 115/80 HSPU Buy out: 100 Double-Unders...

1. Sumo Deadlift  4 – 4 – 4 – 4 – 4 2. WOD  For time: 75/50 Cal Row 50 Burpees 3. Abmat Sit Ups  100 reps for time...

1. Strict Barbell Press 5 Rounds: 1 min Max reps 55/35 1 min rest 2. WOD  18 min AMRAP: 15 Box Jumps 30/24 12 Pull Ups 9 Right arm DB Hang Clean and Jerk 50/35 9 Left arm DB Hang Clean and Jerk...

1. Back Squat  6 sets x 3 reps @65 – 75% + 5 High Jumps (after 3 back squats, rack the bar then perform 5 jumps for height) *rest 2 min between sets 2. WOD 4 Rounds: 2 min on/ 2 min off 30 Deadlifts......

1. WOD  Team of 2 For time: 150 Wall Ball 20/14 100 T2B 50 Power Snatch 115/80 100 T2B 150 Wall Ball 20/14 *only one person can work at a time...

1. Back Squat  6 sets x 3 reps @65 – 75% + 5 High Jumps (after 3 back squats, rack the bar then perform 5 jumps for height) *rest 2 min between sets 2. WOD 4 Rounds: 2 min on/ 2 min off 30 Deadlifts......

1. Strict Barbell Press 5 Rounds: 1 min Max reps 55/35 1 min rest 2. WOD  18 min AMRAP: 15 Box Jumps 30/24 12 Pull Ups 9 Right arm DB Hang Clean and Jerk 50/35 9 Left arm DB Hang Clean and Jerk...

1. Squat Clean 8 min EMOM: 2 reps (increase weight every minute) 2. WOD  4 Rounds: 400m Run 25 KB Swings 24/16kg 5 Power Cleans 185/125...

1. WOD 3 Rounds: 50/30 Push Ups 50 Box Jumps 24/20 50 Thrusters 45/35 (empty barbell)  ...

1. Squat Snatch  8 min EMOM: 2 reps 2. WOD For time: 30 Power Snatch 95/65 60 T2B...

1. WOD  Team of 2 10 Rounds: 20/15 Cal Row 15 Strict Ring Dips 10 Deadlifts 245/165 Round 1: Partner 1 does 20/15 Cal Row then Partner 2 does 15 Strict Ring Dips and Partner 1 finishes the round with 10 Deadlifts. Round 2:  Partner 2......

1. Power Clean + Jerk (push or split) 6 sets of: 2 Power Cleans + 1 Jerk 2. WOD 15 min AMRAP: 12 Burpee Pull Ups 9 HSPU 6 Squat Cleans 185/125...