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.

Mardi 16/01/2018

1. WOD  5 min: 70 Double-Unders 40 T2B Max Clean and Jerk 135/95 *Rest 2 min 5 min: 70 Double-Unders 30 T2B Max Clean and Jerk 155/105 *Rest 2 min 5 min: 70 Double-Unders 20 T2B Max...

Lundi 15/01/2018

1. Front Squat  15 min EMOM: 1 rep 2. WOD 12 min Running Clock: (max reps) 3 min: Alternating DB Snatch 50/35 3 min: Burpee Box Jumps Over...

Samedi 13/01/2018

1. WOD  3 Rounds: 50 Wall Ball 20/14 30 Pull Ups 10 Power Snatch 135/95  ...

Vendredi 12/01/2018

1. Back Squat  3 - 3 - 3 - 3 - 3 2. WOD  7 Rounds: 20 KB Swings 24/16kg 20/15 Push Ups *14 min Cap...

Jeudi 11/01/2018

1. WOD  Team of 2 5 Rounds: 30 Power Cleans 155/105 30 HSPU *35 min Cap only one person can work at a time...

Mercredi 10/01/2018

1. Squat Snatch  10 min EMOM: 1 rep 2. WOD  15 min Running Clock: (40 secs on/ 20 secs off) Cal Assault Bike Cal Row Double-Unders...

Mardi 09/01/2018

1. Sumo Deadlift  6 - 6 - 4 - 4 - 2 - 2 2. WOD  10 min AMRAP 20 Deadlifts 185/135 20 T2B Directly into For time: 50 Bar Facing...

Lundi 08/01/2018

1. Squat Clean  Every 30 secs for 12 min: 1 rep 2. WOD  4 Rounds: 18 Hang Power Cleans 95/65 18 Box Jumps Over 24/20 *15 min Cap  ...

Samedi 06/01/2018

1. WOD 6 Rounds: 15 Power Snatch 95/65 15 T2B 15 Lateral Burpees over Bar *30 min Cap...

Vendredi 05/01/2018

1. Power Snatch + Hang Power Snatch  3 sets x 1 + 2 (same weight) 3 sets x 2 + 1 (same weight) 2. WOD  4 Rounds: 50...

Jeudi 04/01/2018

1. WOD Team of 2 2 Rounds: 100 Pull Ups 200/150 Push Ups 300 Air Squats *40 min Cap...

Mercredi 03/01/2018

1. Deadlift  2 - 2 - 2 - 2 - 2 - 2 2. WOD  For time: 35/27 Cal Assault Bike 35 Burpee Box Jumps 24/20 35 Deadlifts 275/185 *15...

Mardi 02/01/2018

1. Squat Clean  Every 90 secs for 12 min: 3 reps 2. WOD  3 Rounds: 4 min AMRAP: 20 Hang Power Cleans 20 Front Squats 20 Push Press RX = 75/55 *rest...

Samedi 30/12/2017

1. WOD  For time: 1 to 18 (1,1,2,2,3,3,4,4...

Vendredi 29/12/2017

1. Push Press  12 min EMOM: 2 Push Press 2. WOD  5 Rounds: 25 KB Swings 24/16kg 15 Burpees...

Jeudi 28/12/2017

1. WOD  Team of 2 3 Rounds: 20 Squat Cleans 135/95 40 Box Jumps Over 30/24 60 Deadlifts 135/95 *only one person can work at a time...

Mercredi 27/12/2017

1. Squat Snatch + Overhead Squat  Build up to a Heavy 2 + 2 2. WOD  15 min AMRAP 15 Power Snatch 75/55 30 Double-Unders 15 T2B 30 Double-Unders...

Mardi 26/12/2017

1. WOD  30 min EMOM: min 1: 15/12 Cal Row min 2: 5 Power Cleans 135/95 min 3: 6 HSPU...

Samedi 23/12/2017

1. WOD  12 Days of Christmas: 1 Power Snatch 155/105 2 Bar Muscle Ups 3 HSPU 4 Push Jerks 155/105 5 Front Squats 155/105 6 Hang Power Cleans 155/105 7 Burpees 8...

Vendredi 22/12/2017

1. WOD  2 Rounds: "TABATA" (8 rounds of: 20 secs on/ 10 secs off) Push Ups *1 min rest Row *1 min rest DB Power Cleans 50/35 *1 min rest Slam Ball...

Jeudi 21/12/2017

1. WOD  Team of 2 2 Rounds: 100 Wall Ball 20/14 100 KB Swings 24/16kg 100 Box Jumps 24/20 *only one person can work at a time...

Mercredi 20/12/2017

1. Squat Clean + Front Squat  Build up to a Heavy Complex of 1 Squat Clean + 2 Front Squats 2. WOD  21 - 15 -...

Mardi 19/12/2017

1. Push Press  8 min EMOM: 3 reps 2. WOD  3 Rounds: 2 min Max Cal Assault Bike *1 min rest 2 min Max Push Press 75/55 *1 min Rest 2...

Lundi 18/12/2017

1. Deadlift  5 - 5 - 5 - 5 -5 - 5 2. WOD  4 Rounds: 15 Deadlifts 225/155 15 T2B *12 min Cap...

Samedi 16/12/2017

1. WOD  Buy in: 100 Abmat Sit Ups followed by 8 Rounds: 10 Power Snatch 95/65 30 Alternating Back Rack Lunges 95/65 (15 per leg) Buy out: 100 Abmat...

Vendredi 15/12/2017

1. Front Squat  12 min EMOM: 3 reps 2. WOD  5 Rounds: 15 Burpees 15 Pull Ups *15 min Cap...

Jeudi 14/12/2017

1. Team of 2  For time: 100/80 Cal Row 60 Clean and Jerks 135/95 80/60 Cal Row 40 Clean and Jerks 155/105 60/50 Cal Row 20 Clean and Jerks 185/125 *only...

Mercredi 13/12/2017

1. Sumo Deadlift  Build up to a 1RM 2. WOD  For time: 50 Deadlifts 155/105 150 Double-Unders 50 Deadlifts 155/105 *12 min Cap...

Mardi 12/12/2017

1. Power Snatch +Hang Power Snatch  Build up to a Heavy 2 + 2 (unbroken) 2. WOD  13 min AMRAP 35 Hang Power Snatch 75/55 35 T2B 35 OHS...

Lundi 11/12/2017

1. Back Squat  10 - 10 - 6 - 6 - 2 - 2 2. WOD  15 min EMOM: min 1: 10/7 Cal Assault Bike min 2: 15...

Samedi 09/12/2017

1. WOD  5 Rounds: 5 Squat Cleans 185/125 10 HSPU 15 Pull Ups 20 Burpees...

Vendredi 08/12/2017

1. Squat Snatch  12 min EMOM: 2 reps 2. WOD For time: 120 Wall Ball 20/14 * at the start of every min, complete 3 Power Snatch 95/65 RX+...

Jeudi 07/12/2017

1. Team of 2 6 Rounds: 20 Hang Power Cleans 135/95 50 Double-Unders Followed by...

Mercredi 06/12/2017

1. Push Press  10 - 2 - 8 - 2 - 6 - 2 - 4 2. WOD  For time: 500/400m Row 50 Box Jumps 24/20 50 Push Press...

Mardi 05/12/2017

1. Strict Burpee Pull Ups  12 min EMOM: 6 reps 2. WOD 7 Rounds: 11 SDHP 95/65 11 T2B *14 min Cap...

Lundi 04/12/2017

1. Squat Clean  9 min EMOM: 0 - 3 min: 3 reps 4 - 6 min: 2 reps 7 - 9 min: 1 rep 2. WOD For time: 42 DB...

Samedi 02/12/2017

1. WOD 28 min Running Clock: 8 min Ladder: 5,5,10,10,15,15...

Vendredi 01/12/2017

1. Back Squat  5 - 5 - 5 - 3 - 3 - 3   2. WOD  4 Rounds: 12 Shoulder to Overhead 115/85 18 T2B *12 min Cap...

Jeudi 30/11/2017

1. WOD Team of 2 10 Rounds: 25 Box Jumps 24/20 15 C2B Pull Ups 5 Power Cleans 185/125 *30 min Cap only one person can work at a time...

Mercredi 29/11/2017

1. Split Jerk  12 min EMOM: 1 rep (increase weight every minute)   2. WOD 5 Rounds: 10 Deadlifts 205/145 15 Bar Facing Burpees *15 min Cap...

Mardi 28/11/2017

1. Hang Power Snatch  5 - 5 - 5 - 5 - 5   2. WOD   For time: 50-40-30-20-10 KB Swings 24/16kg Abmat Sit Ups...

Lundi 27/11/2017

1. Front Squat  15 min to Build up to a Heavy Double   2. WOD 12 min Running Clock 3 min AMRAP: Clusters 135/95 3 min AMRAP: Cal Row 3...

Samedi 25/11/2017

1. 30 min EMOM min 1: 6 DB Thrusters 50/35 min 2: 2/1 Rope Climbs min 3: 15 V-Ups min 4: 8 Power Snatch 95/65 min 5: 10 Pull...

Vendredi 24/11/2017

1. 1 Arm Bottom Up KB Press  3 sets x 8 reps per arm   2. Push Press  4-4-4-4   3. "The Chief" Max rounds in 3 minutes of: 3 Power...

Jeudi 23/11/2017

1. WOD  Team of 2 3 Rounds: 750m Row 40 T2B 20 Deadlifts 315/205 *30 min Cap *partner 1 will work during odd mins/ partner 2 will work during even...

Mercredi 22/11/2017

1. Power Clean  10 min EMOM: 2 Reps (Heavy)   2. WOD     For time: 100 Double-Unders 25 Burpee Box Jumps 24/20 50 KB Swings 24/16kg 25 Burpee Box Jumps 100...

Mardi 21/11/2017

1. Front Squat  6 - 6 - 6 - 6 - 6   2. WOD  5 Rounds: 20  Alt Front Rack Lunges 95/65 10 HSPU *15 min Cap...

Lundi 20/11/2017

1. Squat Snatch  1 Rep every 30 secs for 10 min   2. WOD  2 Rounds: 10 Power Snatch 115/85 10 C2B Pull Ups 10 Hang Power Snatch 115/85 10 C2B...

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...