wod crossfit du jour
wod du 11/11/2024
run 5 km for time
wod du 10/11/2024
for time
1000 m row
50 air squats
30 pull ups
wod du 9/11/2024
for time
10 rounds of
10/7 push up
10/7 v-ups
10/7 burpees
wod du 8/11/2024
amrap 25 mins
2.4 km run
11 chest to bar pull ups
7 hang squat cleans 43/30 kg
7 push press 43/30 kg
wod du 7/11/2024
for time 42-30-18 reps of
lungees
hand release push ups
sit ups
wod du 6/11/2024
emom
every 4 mins x 4
15/10 air bike cals
1 shuttle run 8 m
15 m dumbbell lunges 22.5/16 kg
wod du 5/11/2024
3 rounds for time
500 m row
100 double unders
20 snatch 30/20 kg
wod du 4/11/2024
amrap 20 mins
6 deadlifts 102/70 kg
7 burpees pull ups
10 kb swings 32/24 kg
200 m run
wod du 3/11/2024
for time 2 rounds of
15 dumbell push press 22.5/15 kg
20 ghd sit ups
25 bike erg cals
wod du 2/11/2024
for time 21-15-9 reps
power cleans 50/35
burpees over bar
sit ups
wod du 1/11/2024
amrap 20 mins
250 m row
10 front squats 43/30 kg
15 v ups
20 box jumps 60/50 cm
wod du 31/10/2024
for time
100 air squat
80 du
60 sit ups
40 wb shoot 9/6 kg
20 burpees
wod du 30/10/2024
emom 25 mins
12 thrusters 35/25 kg
12 box jump 60/50 cm
12 cal assault bike
12 kettlebell swings 24/16 kg
rest 1 mn
wod du 29/10/2024
amrap 12 mins
6 burpees box jump overs
9 strict pull ups
12 kb swings 24/16 kg
wod du 28/10/2024
for time 3 rounds of
200 m run
7 push press 43/30kg
14 ring rows
wod du 27/10/2024
for time
10 rounds of 3 shoulder presses 43/30 kg
7 double kettlebel deadlifts 24/16 kg
wod du 26/10/2024
for time
4 rounds for time of
400 m ski erg
10 toes to bar
7 clean and jerk 43/30 kg
20 wall balls 9/6 kg
wod du 25/10/2024
for time
150m run
7 chest to bar pull ups
7 db front squat 22.5kg/16 kg
7 handstand push ups
wod du 24/10/2024
emom
every 4 mins for 12 mins
500 m row
500 m run
30 cals echo bike
wod du 23/10/2024
for time
21-15-9
ghd sit ups
thrusters 43/30 kg
box jumps
wod du 22/10/2024
for time
run 1000 m
100 row calories
100 bike erg calories
wod du 21/10/2024
leg explosion
5 rounds for time
15 jumping air squat
15 gobelet squat 24/16 kg
15 bjo 60/50 cm
15 db thrusters 22.5/15 kg
wod du 20/10/2024
10 k run for time
wod du 19/10/2024
5 rounds for time
5 front squat 43/30 kgs
10 hang power cleans 43/30 kgs
156 wall balls 9/6 kg
20 kb swings 24/16 kg
wod du 18/10/2024
8 rounds for time
8 v ups
10 burpees
wod du 17/10/2024
4 r fot time
500 m row
10 overhead squats 60/40 kg
wod du 16/10/2024
3 rounds for time
30/21 air bike cals
21 kettlebell swings /28/20 kg
12 pull ups
wod du 15/10/2024
for time
5 rounds
30 air squat
5 bar muscle up
wod du 14/10/2024
emom 25 mn
12 thruster 35/25kg
12 box jump 60/50 cm
12 cal echo bike
12 kb swings 24/16 kg
rest 1 mn
wod du 13/10/2024
3 rounds for time
15 wall balls 9/6 kg
10 push jerks 43/30 kg
5 strict pull ups
wod du 12/10/2024
amrap 12 mn
8 db split squat 22.5 /15 kg
8 burpees pull ups
12 ring rows
8 db split squat 22.5/15 kg
wod du 11/10/2024
for time
6 rounds
60 du
30 kb swings 24/16 kg
15 burpees
wod du 10/10/2024
3 x amrap 5 mn
15/12 cals row
10 burpees over row
rest 2 mn between each amrap
wod du 09/10/2024
amrap partner wod
20 mn
50 wall ball 9/6 kg
40 kettlebell swings 24/16 kg
30 cal row
wod du 8/10/2024
amrap 12 mn
45 double under
30 pull ups
15 handstand push ups
wod du 07/10/2024
for time
21-15-9
shoulder to overhead 60/43 kg
chest to bar pull ups
wod du 06/10/2024
emom 12 mn
side plank hold (30 seconds)
30 single unders
side plank hold (30 seconds)
wod du 05/10/2024
for time
10/9/8/7/6/5/4/3/2/1
sit ups
push ups
wod du 04/10/2024
6 rounds for time
400 m run
25 burpees
wod du 03/10/2024
amrap 15 mn
6 burpees box jumps 60/50 cm
6 wall balls
9 toes to bar
9 push ups
wod crossfit du 02/10/2024
for time
100 double unders
25 toes to bar
25 deadlifts 84/60 kg
50 bjo 60/50 cm
wod crossfit du 01/10/2024
amrap 12 mn
25 t2b
50 du
15 db squat cleans 22.5/15 kg
wod crossfit du 30/09/2024
21-18-15-12-9rpes for time of
ski erg cal
assault bike cal
row cal
wod crossfit du 29/09/2024
for time 15-12-9-6-3 reps of
db burpee deadlifts 22,5/15 kg
push press 22,5/16 kg
sit ups with med ball 9/6 kg
wod crossfit du 28/09/2024
amrap 12 mn
25 t2bar
50 du
15 db squat cleans 22,5/15 kg
wod crossfit du 27/09/2024
amrap17mn
200 m run
30 db bench presses 22,5/15 kg
200m run
30 push ups
200 m run
30db shoulder presses 22,5/15
wod crossfit du 26/09/2024
3 rounds for time
1000 m row
50 front squat 35/25 kg
25 pull ups
wod crossfit du 25/09/20243
amrap15 mn
10 deadlift 102/75 kg
25 cal echo bike
wod crossfit du 24/09/2024
7 rounds for time
15 kettlebell swings 24/16 kg
15 power cleans 43/30 kg
15 box jumps 60/50 cm
wod crossfit du 23/09/2024
amrap 15 mn
25 pull ups
50 cals row
100 overhead squat 40/20 kg
50 box jumps 60/50 cm
25 pull ups
wod crossfit du 22/09/2024
amrap 60 mn
30 cals row
50 du
30 bike erg cals
30 ski erg cals
50 du
30 ab mat sit up
wod crossfit du 21/09/2024
amrap 15 mn
35 wall ball 9/6 kg
30 box jump 60/50 cm
25 pull ups
20 kettlebell swings 24/16 kg
15 burpees
wod crossfit du 20/09/2024
7 rounds for time
15 kettlebell swing 24/16 kg
15 power cleans 43/30 kg
15 box jump over
wod crosfit du 19/09/2024
for time
21-18-15-12-9-6-3
deadlifts 60/40 kg
burpees over bar
wod crossfit du 18/09/2024
for time
50 pull ups
400 m run
21 thrusters 43/30 kg
800 m run
21 thrusters 43/30 kg
400 m run
50 pull ups
wod crossfit du 17/09/2024
emom 40 mn
- 15 cals row
- 5 burpees pull up
- 15 box jumpe over 60/50 cm
- rest time
wod crossfit du 16/09/2024
emom 25 mn
- 10 db hang cleans & jerk 22,5/15 kg
- 10 db snatches 22,5/15 kg
- 10 chest to bar pull up
- 10 echo bike cals
- rest time
wod crossfit du 15/09/2024
5 rounds for time
5 deadlifts 142/115 kg
21 du
wod crossfit du 14/09/2024
amrap 12 mn
7 dumbell thrusthers 22,5/15 kg
7 wall ball 12/9 kg
250 m row
wod crossfit du 13/09/2024
10 rounds for time
8 dumbell clean & jerk22,5/15 kg
10 burpees
wod crossfit du 12/09/2024
400 m run
30 air squat
20 russian kettlebell swing
wod crossfit du 11/09/2024
20 rounds for time
100 m run 10 push ups
wod crossfit du10/09/2024
3 rounds for time
10 box step ups 60/50 cm
15 high knee
5 burpees
wod crossfit du 09/09/2024
4 rounds for time
25 push press 43/30 kg
50 cal row
100 double unders
wod crossfit du 08/09/2024
5 rounds for time
250 m row
25dumbell thrusters 22,5/15 kg
15 toes to bar
wod crossfit du 07/09/2024
21-18-15-12-9-6-3
walking lunges
thrusters 43/30 kg
pull ups
wod crossfit du 06/09/2024
4 rounds for time
wall sit 45 s
5 wall walks
15 wallballs 9/6 kg
40 double unders
wod crossfit du 05/09/2024
for time
buy in
800m run
then 5 rounds of :
10 ground to overhead 43/30kg
10 knees to elbow
then 800m run
wod crossfit du 04/09/2024
for time
21-15-9
deadlifts 102/70
box jumps60/50 cm
handstand push ups
wod crossfit du 03/09/2024
for time
buy in 50 burpees
then3 rounds of
10 toes to bar
20 pushjerks 43/30 kg
30 kettlebell swings24/16 kg
wod crossfit du 2/09/2024
jackie for time
1000 m row
50 thrusthers 20/16 kg
30 pull ups
wod crossfit du 1/09/2024
3 rounds for time
30 cals row
25 box jump over
20front squat 60/43 kgs
wod crossfit du 31/08/2024
amrap10 mn
15 assault bike calories
60 du
15 wall balls 9/6 kg
wod crossfit du 30/08/2024
as many round aspossible in 12 mins of
7 thrusthers 43/30 kg
14 kettlebel swings 24/16 kg
wod crossfit du 29/08/2024
for time :
21-18-15-12-9 reps of
ski erg calories
bike erg calories
wod crossfit du 28/08/2024
5 rounds for time
3 power cleans 60/43 kg
6 push ups
9 air squats
wod crossfit du 27/08/2024
3 rounds for time
20 cals row
15 push jerks 43/30kg
10 pull ups
wod crossfit du 26/08/2024
for time
30 thrusters 43/30kg
20 ghd sit ups
400 m run
20 thrusthers 43/30 kg
30 ghd sit ups
400 m run
10 thrusters 43/30 kg
40 ghd sit ups
400 m run
wod crossfit du 25/08/2024
for time 15'
50 wallball shots 12/9kg
100 double unders
40 dumbell snatches 22,5/15kg
100 du
30 single arm devil press 22,5/15 kg
wod crossfit du 24/08/2024
amrap 15'
9 power cleans 60/40kg
12 front rack lunges
24 double unders
wod crossfit du 23/08/2024
21/15/9
hang power sntch 45kg
cals ski erg
wod crossfit du 22/08/2024
conditionning 4 rounds for time
500 mrun
30 toes to bar
20 push ups
wod crossfit du 21/08/2024
5x amrap 4 mn
400m run
max dumbell overhead walking lunges 22.5/15 kg
rest 1 mn between each amrap
wod crossfit du 20/08/2024
emom 30'
12 cal row
12 cal skierg
12 cal assault bike
wod crossfit du 19/08/2024
for time
50-40-30-20-10
kettlebel gobelet squat 36/28 kg
burpees
wod crossfit du 18/08/2024
jordaan for time
400 m run,ski,or row
40 push ups
400 m run,ski or row
40 burpees
400 m run, ski or row
40 squats
wod crossfit du 17/08/2024
for time
10 k run
wod crossfit du 16/08/2024
for time :
800 m run
100 power snatch 35/25kg
800m run
wod crossfit du 15/08/2024
for time :
5 rounds of
15 thrusters 43/30kg
15 bar facing burpees
wod crossfit du 14/08/2024
6 rounds for time of :
10 hang squat clean 52/35kg
200 m run
wod du 13/08/2024
conditioning :
amrap 30'
30 cals assault bike
30 wall ball 9/6Kg
30 box jump over
wod du 12/08/2024
for time
21-15-9
hand release push up
power clean 43/30kg
push press 43/30kg
wod du 11/08/2024
for time
9-15-21 reps
assault bike
power snatch 43/30kg
wod du 10/08/2024
for time
10 km row
every 1 km : 10 burpees
finish by burpees
wod du jour 09/08/2024
every 5 min for 25 min
15 cal row
15 cal ski erg
15 cal assault bike
wod du 08/08/2024
5 rounds for time
400 m run
30 cal row
30 dumbbell snatch 22.5/15kg
wod du 07/08/2024
amrap20 mins
20 cal row
15 wallballs 9/6kg
10 burpees
10 kettlebell swings 24/16kg
wod du 06/08/2024
wod team (you go i go)
amrap 30 mins
50 wall balls 9/6kg
40 kettlebell swings 24/16kg
30 cal row
wod du 05/08/2024
for time
6000m bike erg
4000 m row
2000 m skierg
wod du 04/08/2024
amrap 20 mins of :
20 cal row
10 burpees over bar
10 thrusters 43/30kg
wod du 03/08/2024
3 rounds for time of :
21 wall balls 9/6kg
10 kb snatches24/16kg
15 wall balls 9/6kg
6 kb snatches 24/16 kg
9 wall balls 9/6kg
2 kb snatches 24/16 kg
wod du 02/08/24
30' emom
10/12 cal assaultbike
10/12 cal skierg
10/12 cal row
wod du 1/08/24
21-15-9 for time
hang power cleans 43/30kg
front squat 43/30 kg
wod du 31/07/24
wod team :you go i go
for time :
100 cal assault bike
100cal row
150cal assault bike
150 cal row
200 cal assault bike
200 cal row
wod du 30/07/24
amrap 25'
400 m run
50dumbell push press 16kg/9kg
50 burpees
50 db front squat 16kg/9 kg
50push up
50 db walking lunges 16kg/9kg
50 air squat
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