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. Clean and Jerk  1o min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk 2. WOD 15 min AMRAP: 60 Double-Unders 15 T2B 5 Power Snatch 135/95...

1. Back Squat  2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps *increase weight from last week by 5 to 15lbs on each sets. 2. WOD 3 Rounds: 10 Squat Cleans 135/95 20 Pull Ups...

1. WOD 5 min AMRAP: 21-15-9 Cal Assault Bike Push Press 75/55 *Rest 2 min 5 min AMRAP: 21-15-9 Knees to Elbow Box Jumps Overs 24/20 *Rest 2 min 5 min AMRAP: 21-15-9 Cal Row DB Power Cleans 50’s/35’s *Rest 2 min 5 min AMRAP:......

1. Snatch  5 sets x 1 Power Snatch + 3 Squat Snatch (drop the bar between repetitions) 2. WOD 4 Rounds: 30 Alternating DB Snatch 50/35 15 Pull Ups...

1. WOD Team of 2 10 Rounds: 60 Double-Unders 40 Air Squats 20 Power Cleans 95/65 *On Odd Number of Rounds, Partner 1 will do the 60 Double-Unders and 20 Power Cleans while Partner 2 will do the 40 Air Squats. *On Even Number of......

1. Clean and Jerk  6 sets x 3 Squat Cleans + 1 Jerk 2. WOD For time: 100 T2B *Every min 6 Deadlifts 225/155  ...

1. Gymnastics Practice 15-20 mins: -Kipping Pull Ups or -Butterfly Pull Ups or -Ring Muscle Ups 2. WOD 5 min AMRAP: 12 Power Snatch 75/55 12 Box Jumps Over 30/24 *Rest 2 min, then repeat a 2nd time....

1. Back Squat 2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps 2. WOD 5 Rounds: 20 Wall Ball 20/14 10 Burpees...

1. WOD 27 min EMOM: min 1: 10 DB Thrusters 50’s/35’s min 2: 12 T2B min 3: 50 Double-Unders...

1. Snatch  7 sets of : 1 Squat Snatch + 1 Power Snatch + 1 Overhead Squat 2. WOD For time: 100 Power Cleans 135/95 *10 min Cap...

1. WOD  Team of 2 15 min AMRAP: (you go i go) 12/9 Cal Assault Bike 15 KB Swings 24/16kg *2 min Rest* 15 min AMRAP: (you go i go) 12 Deadlifts 155/105 15 Ring Dips  ...

1. WOD 10 Rounds: 11 Bar Facing Burpees 10 C2B Pull Ups 10 Front Squats 115/80...

1. WOD 5 Rounds: 1 min Max Cal Row 1 min Max Reps T2B 1 min Max Reps Box Jumps Over 24/20 1 min Max Reps Alternating DB Snatch 50/35 1 min Max Reps Push Ups 1 min Rest...

1. Squat Clean  12 min EMOM: 2 reps 2. WOD For time: 10 to 1 Clean and Jerk 135/95 50 Double-Unders  ...

1. WOD 5 Rounds: 45 Wall Ball 20/14 30 Burpees 15 Deadlifts 245/165...

1. Power Clean 1 Rep Every 20 secs for 10 min 2. WOD 4 Rounds: 20 SDHP 95/65 20 T2B...

1. WOD Team of 2 3 Rounds: 100 Back Squats 155/105 100 DB Push Press 50’s/35’s *only one person can work at a time...

1. WOD  21 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 to 15 Pull Ups min 3: 5 Power Snatch 135/95 2. Midline  4 Rounds Not For Time: 40 Sit Ups 20 V-Ups...

1. WOD  For time: 120 Double-Unders 30 Deadlifts 225/155 30 Box Jumps Over 24/20 40 Deadlifts 40 Box Jumps Over 50 Deadlifts 50 Box Jumps Over 120 Double-Unders...

1. Power Clean and Jerk  9 min EMOM: 5 reps 2. WOD 3 Rounds: 4 min AMRAP: 21 KB Swings 24/16kg 15 Push Ups 9 Power Cleans 155/105 *1 min Rest bwtween Rounds...

1. Snatch  8 sets x 2 reps (no touch n go) 2. WOD 5 Rounds: 15 Right Arm Hang DB Snatch 50/35 15 Left Arm Hang DB Snatch 15 Pull Ups...

1. WOD  Team of 2 30 min Running Clock 20 min AMRAP: 35 Double-Unders 7 Power Cleans 135/95 7 Burpees Then 10 min to Establish 1RM Squat Clean (combine weight for the team) *Partner 1 will complete odd Rounds and Partner 2 will complete even......

1. Shoulder Press + Push Press  6 sets x 3 Strict Press + 6 Push Press *100 T-Raises for Warm Up 2. WOD For time: 50/35 Cal Assault Bike 50 Push Press 115/75...

1. WOD  24 min EMOM: min 1: 20 Deadlifts 135/95 min 2: 20 Box Jumps 24/20 min 3: 20/12 Push Ups min 4: 20 KB SDHP 32/24kg 2. Hand Stand Walk Practice ...

1. Back Squat  Build up to a Heavy 5 Reps 2. WOD 12 min Ladder: (4-4-8-8-12-12…) Power Snatch 995/65 T2B...

1. WOD For time: Buy in: 150 Double-Unders then 21 -18 – 15 – 12 – 9 – 6 – 3 Power Cleans HSPU Front Squats then Buy out: 150 Double-Unders Rx = 135/95...

1. WOD Every 3 min for 27 min: Running Clock 0 – 3 min: 60 KB Swings 24/16kg 3 – 6 min: 35/25 Cal Assault Bike 6 – 9 min: 45/30 Cal Row  ...

1. WOD Team of 2 5 Rounds: 50 Power Snatch 75/55 50 T2B 50 Burpees *only one person can work at a time....

1. Power Clean and Jerk  4 min EMOM: 3 Reps 1 min Rest 4 min EMOM: 2 Reps 1 min Rest 4 min EMOM: 1 Rep 2. WOD 2 Rounds: 6 min AMRAP: 12 Box Jumps 30/24 12 Hang Power Cleans 95/65 12 Push Press......

1. Front Squat  7 sets x 2 reps 2. WOD 5 Rounds: 15 Deadlifts 205/145 15 Pull Ups...

1. Squat Snatch  10 min EMOM: 1 Squat Snatch + 2 Overhead Squats 2. WOD 12 min AMRAP: 90 Double-Unders 45 Abmat Sit Ups 30 Alternating DB Snatch 50/35...

1. Power Snatch  14 min EMOM: 2 reps 2. WOD  4 Rounds: 1 min Max Reps Power Snatch 75/55 1 min Max Reps Ring Dips 1 min Max Reps Cal Assault Bike 1 min Rest...

1. WOD  Team of 2 5 Rounds: 50 KB Swings 32/24kg 50 Box Jumps 24/20 50 Front Squats 95/65 *only one person can work at a time....

1. Sumo Deadlift  10 sets x 2 reps 2. WOD 2 Rounds: 10 Deadlifts 275/185 20 T2B 10 Deadlifts 275/185 20 Bar Facing Burpees...

1. Strict Press  5 sets x 5 reps 2 sets x 3 reps 1. WOD 3 Rounds: 3 min AMRAP: 50 Double-Unders 10 HSPU *rest 1 min...

1. Back Squat  12 min EMOM: 2 Reps 2. WOD  3 Rounds: 25 Wall Ball 20/14 25 Hang Power Cleans 95/65...

1. WOD 5 Rounds: 50 Alternating DB Snatch 50/35 35 Box Jumps Overs 24/20 20 C2B Pull Ups...

1. Front Squat  4 sets x 3 reps 2 sets x 1 rep 2. WOD 10 min Ladder(3,6,9,12…) Front Squat 95/65 KB Swings 24/16kg...

1. WOD Team of 2 3 Rounds: 100 T2B 50 Clean and Jerks 135/95 *only one person can work at a time....

1. Snatch  7 min EMOM: 1 Hang Power Snatch 1 min Rest 7 min EMOM: 1 Power Snatch 2. WOD For time: 30/21 Cal Assault Bike 30 Burpee Box Jumps Over 24/20 *8 min Cap...

1. DB Split Squat (back foot on Box) 5 sets x 5 reps per leg 2. Single Leg Stiff leg Deadlift with KB  4 sets x 8 reps per leg 3. WOD For time: 100 Double-Unders 100 Abmat Sit Ups 100 Double-Unders 100 Abmat Sit......

1. WOD 25 min AMRAP: 1 round of « Cindy » and 1 round of « DT » 5 Pull Ups 10 Push Ups 15 Air Squats 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Rx = 155/105...

1. WOD INDIVIDUAL EVENT 4 – 2014 21-15-9-6-3 reps for time of: Strict handstand push-ups Front squats, 195 / 125 lb. Burpees Followed by… INDIVIDUAL EVENT 3 – 2016 For time: 104 wall-ball shots 52 pull-ups...

1. WOD  Team of 2 3 Rounds: 3 min AMRAP: Max Cal Row 1 min Rest 3 min AMRAP: Max Burpees 1 min Rest 3 min AMRAP: Max Deadlifts 275/185 1 min Rest *only one person can work at a time....

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 6 Rounds: 21 KB Swings 24/16kg 12 Pull Ups...

1. WOD  5 Rounds: 2 min on/ 2 min off 15/10 Cal Assault Bike Max Reps Power Cleans Rx = 225/155 Rx2 = 185/125 Rx3 = 155/105 2. Midline  3 Rounds: 30 V-Ups 60 Russian Twists with Dumbell...

1. Snatch Grip Push Press + Overhead Squat  5 sets of : 3 + 2 2. WOD  12 min AMRAP: 35 Double-Unders 9 Thrusters 95/65...

1. WOD For time: 21 – 15 – 9 Power Snatch 95/65 Burpees followed by… 50 HSPU followed by… 21 – 15 – 9 Deadlifts 185/125 Burpees...

1. WOD Team of 2 30 min AMRAP: 800m Run 100/70 Push Ups 100 1 Arm Hang DB Clean and Jerk 50/35 100 Box Jumps 24/20 *only one person works a a time....

1. Deadlift 9 – 9 – 7 – 7 -5 – 5 2. WOD For time: 30/21 Cal Assault Bike 40 Burpees 50 Pull Ups...

1. T2B  9 min EMOM: 11 Unbroken Reps 2. WOD 4 Rounds: 29 KB Swings 24/16kg 77 Double-Unders...

1. Clean and Jerk  6 sets x 3 Squat Cleans + 1 Jerk (not touch n go on the cleans) 2. WOD « Karen » For time: 150 Wall Ball 20/14...

1. WOD For time: 800m Run 30 Deadlifts 225/155 30 C2B Pull Ups 800m Run 20 Deadlifts 20 C2B Pull Ups 800m Run 10 Deadlifts 10 C2B Pull Ups...

1. Squat Snatch  Every 45 secs for 12 min : 2 Reps 2. WOD 3 Rounds: 20 Hang Power Snatch 75/55 40 Abmat Sit Ups...

1. WOD Team of 2 6 Rounds: 75 Double-Unders 20 Deadlifts 185/125 20 Ring Dips 20 Push Ups 20 KB Swings 24/16kg *Partner 1 will do 75 double-unders, partner 2 will then do 20 deadlifts then partner 1 will do 20 ring dips then partner......

1. WOD Every 2 min for 30 min: min 0 – 2: 25/18 Cal Assault Bike min 2 – 4: 30 T2B min 4 – 6: 35 Box Jumps 24/20...

1. Running  Every 3 min for 15 min 400m Run 2. WOD For time: 42 Wall Ball 20/14 21 Thrusters 95/65 30 Wall Ball 15 Thrusters 18 Wall Ball 9 Thrusters...

1. Hang Squat Clean  1 Rep every 30 secs for 8 min 2. WOD 5 Rounds: 2 min AMRAP 15 Burpees Max Reps Alternating DB Snatch 50/35 *1 min Rest between Rounds...

1. WOD  4 Rounds: 50 Abmat Sit Ups 10 Strict Pull Ups 50 KB Swings 24/16kg 10 Strict Pull Ups 50 Push Ups 10 Strict Pull Ups...

1. Squat Clean  9 min EMOM: 1 Rep 2. WOD 5 Rounds: 1 min max reps Ring Row 1 min max reps Deadlifts 185/125 1 min max reps Slam Ball 30/20 1 min Rest...

1. WOD  Team of 2 10 Rounds: 35 Double-Unders 15 Hang Power Snatch 75/55 followed by… 10 Rounds: 200m Run 15 Wall Ball 20/14 *partner 1 will do odd Rounds partner 2 will do even Rounds...

1. Gymnastics  6 Rounds: 30 Secs Handstand Hold 15 Strict Ring Dips *1 min rest between rounds 2. WOD 5 Rounds: 30 Secs max Cal Assault Bike/ 2:30 Min rest...

1. WOD  32 min AMRAP: 32 DB Snatch 50/35 24 Box Jumps 24/20 16 T2B 8 Power Cleans 185/125...

1. Front Squat  Every 2 min for 14 min: 3 Reps 2. WOD 3 Rounds: 15 Thrusters 95/65 15 Bar Facing Burpees...

1. Sumo Deadlift 10 – 10 – 10 – 10 – 10 2. WOD     6 min AMRAP: 10 Deadlifts 225/155 20/12 Push Ups Right into…. 4 Rounds: 10 Deadlifts 225/155 20/12 Push Ups...

1. WOD Team of 2 14 Rounds: 15/12 Cal Assault Bike 12 C2B Pull Ups 9 Clean and Jerks 135/95 *Odd Rounds: partner 1 will do 15/12 Cal Bike, then partner 2 will do 12 C2B Pull Ups and partner 1 will finish the round......

1. Gymnastics 14 min EMOM: odd min: 50 Double-Unders even min: Max reps Alternating Pistol Squats 2. WOD 3 min AMRAP: 15 KB Swings 24/16kg 15 Box Jumps Over 24/20 *1 min Rest, repeat the AMRAP 2 more times....

1. Strength Good Morning: 3 sets x 20 reps T-Raises: 4 sets x 15 reps Bent Over Row: 6 sets x 6 reps 2. WOD 6 Rounds: 15 Burpees 15 T2B...

1. Hang Squat Snatch  1 rep every 30 secs for 10 min 2. WOD 12 min Ladder 100m Run Squat Snatch (1,2,3,4…) Rx = 135/95...

1. Hang Power Clean + Power Clean  8 min EMOM: 2 + 2 2. WOD  2 Rounds: 90 Abmat Sit Ups 60 KB Swings 24/16kg 30/20 Push Ups...

1. WOD  Team of 2 6 Rounds: 500m Row (partner 1) 30 Wall Ball 20/14 (partner 2) 500m Row (partner 2) 30 Wall Ball 20/14 (partner 1) *partner 1 and 2 Will be working at the same time. 1 Round will be completed when both......

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......