wod crossfit du jour
wod du 16/3/2025
amrap 15 mins
20 push ups
50 air squats
wod du 15/3/2025
5 rds for time
20 wall balls 9/6 kg
10 deadlifts 102/70 kg
400 m run
wod du 14/3/2025
10 rds for time
3 shoulder presses 43/30 kg
7 double kb deadlifts 24/16 kg
wod du 13/3/2025
for time 27-21-15-9
row cals
thrusters 43/30 kg
wod du 12/3/2025
50 km bike erg for time
wod du 11/3/2025
amrap 10 mins
30 wall balls 9/6 kg
400 m run
wod du 10/3/2025
for time
buy in
800 m run
then 3 rounds of 5 push ups
10 sit ups
15 air squats
wod du 9/3/2025
amrap 20 mins
10 cleans 52/35 kg
10 burpees over bar
10 t2b
200 m run
wod du 8/3/2025
15 mins amrap
25 pull ups
50 cals row
100 ovh squats 43/30 kg
50 box jumps
60/50 cm
25 pull ups
wod du 7/3/2025
15 k run for time
wod du 6/3/2025
3 rds for time
30 cal row
25 box jump over
20 front squat 60/43 kg
wod du 5/3/2025
4 rounds for time
1000 m row
100 du
3000 m bike erg
wod du 4/3/2025
for time 100 push ups
200 air squats
300 cals row
wod du 3/3/2025
5 rounds for time
15 wall balls 9/6 kg
15 handstand push up
15 toes to bar
wod du 2/3/2025
for time 50-40-30-20-10
skie erg cals
russian kb swings 24/16 kg
wall balls 9/6 kg
wod du 1/3/2025
for time 3 rounds
40 wall balls 9/6 kg
30 box jump
20 air bike cals
10 overhead squats 40/30 kg
wod du 28/2/2025
amrap 20 mins
5 burpees
10 push ups
15 sit ups
20 air squats
wod du 27/2/2024
emom 15 mins
min 1 : ring rows
min 2 t2b
min 3 : handstand hold
wod du 26/2/2025
amrap 15 mins
10 double kb swings 40/24 kg
10 burpees
100 double unders
wod du 25/2/2025
for time
21-15-9
db push press 22.5/15 kg
db deadlift 22.5/15 kg
row cals
wod du 24/2/2025
5 rounds for time
30 crossovers
14 lunges
200 m run
12 kb swings 24/16 kg
wod du 23/2/2025
for time
10 snatches 43/30 kg
30 ab cals
20 push press 43/30 kg
20 ab cals
30 hang cleans 43/30 kg
10 ab cals
wod du 22/2/2025
amrap 20 mins
10 push press 43/30 kg
10 kb swings 24/16 kg
10 box jump 60/50 cm
wod du 21/2/2025
4 rounds for time
200 m run
25 tuck crunches
20 push ups
15 kb swings 24/16 kg
500 m row
wod du 20/2/2025
5 rounds for time
400 m run
30/24 row cals
30 wb 9/6 kg
wod du 19/2/2025
emom for 30 mins
min 1 : 50 du
min 2 : 15 kb push presses 24/16 kg
min 3 : 15 kb goblet squats 32/24 kg
wod du 18/2/2025
for time
300 m row
100 m sled pushes 65/45 kg
200 m run
wod du 17/2/2025
3 rds for time
30 dumbell hang squat cleans 22.5/15 kg
30 ghd sit ups
wod du 16/2/2025
e3mom
every 3 mins for 30 mins
12 cals assault bike
9 t2b
15 wall balls 9/6 kg
wod du 15/2/2025
10 rounds for time
6 wall balls 9/6 kg
6 burpees box jump 60/50 cm
6 dumbell presses 22.5/15 kg
6 burpees box jumps
wod du 14/2/2025
amrap 15 mins
15 power cleans 60/43 kg
30 air bike cals
15 pull ups
60 du
wod du 13/2/2025
for time
50 thrusters 20/16 kg
30 chest to bar pull ups
wod du 12/2/2025
row 20 k
every 1 k
20 db bench press
wod du 11/2/2025
22-18-14-10 reps for time
db snatches 22.5/15 kg
sit ups
burpees
wod du 10/2/2025
3 rounds for time
500 m row
123 dl 102/70 kg
21 burpees
wod du 9/2/2025
5 r for time
35 du
200 m run
wod du 8/2/2025
3 rounds for time
21 snatches 43/30 kg
21 pull ups
21/14 cal air bike
wod du 7/2/2025
8 mins amrap
5 devil presses 22.5/15 kg
10 box jump 60/50 cm
15 wall balls 9/6 kg
wod du 6/2/2025
3 r for time
250 m row
20 kb snatches 24/16 kg
7 front squat 70/47.5 kg
5 mu
wod du 5/2/2025
run 10 k
wod du 4/2/2025
45 minutes AMRAP
- 50m sled push
- 50m sled pull
- 50m run
- 40 wall balls
wod du 3/2/2025
4 rounds as fast as possible
- 400m ski erg
- 20 barbell thrusters
- 20 over the bar burpees
- 20 Romanian deadlifts
wod du 2/2/2025
60mins AMRAP:
500m run
40m Sled Pull
500m Run
wod du 1/2/2025
amrap 20 mins
25 air squats
20 push ups
15 box jump 60/50 cm
10 burpees
5 pull ups
wod du 30/1/2025
for time
10 hspu
15 ring dips
20 hspu
45 pull ups
wod du 29/1/2025
3 r for time
100 m db farmer carry 22.5/16 kg
30 m db front rack walking lunges 22.5/16 kg
15 db push presses 22.5/15 kg
wod du 28/1/2025
emom 30 min
12 ab bike cal
9 toes 2 bar
15 wb 9/6 kg
wod du 27/1/2025
5 rounds for time
5 overhead squats 43/30 kg
10 t2b
15 db hang squat cleans 22.5/156 kg
20 du
wod du 26/1/2025
amrap 30 mins
500 m row
40 du
20 kb sumo dl 24/16 kg
wod du 25/1/2025
for time
3000 m bike erg
75 kb swings 24/16 kg
1000 m row
60 wall balls 9/6 kg
800 m run
45 pull ups
wod du 24/1/2025
5 rounds for time
5power cleans 43/30 kg
10 walking lunges
wod du 23/1/2025
5 rounds for time
40 double unders
30 box jump over 60/50 cm
20 pull ups
10 burpees
wod du 22/1/2025
5 r for time
7 back squats 70/47.5 kg
7 hang squat cleans 43/30 kg
200 m run
wod du 21/1/2025
for time 50-40-30-20-10 reps
db snatches 22.5/15 kg
ghd sit ups
wod du 20/1/2025
amrap 20 mins
5 power cleans 70/52 kg
10 box jump 60/50 cm
15 wb 9/6 kg
wod du 19/1/2025
- AMRAP in 25 minutes
- Complete 5 rounds of:
- 40 second Max Wall Ball Shots (20/14 lb)
- 20 second Rest
- 40 second Max Calorie Ski Erg
- 20 second Rest
- 40 second Max Lunges
- 20 second Rest
- 40 second Max Burpees
- 20 second Rest
- 40 second Max V-Ups
- 20 second Rest
wod du 18/1/2025
4 r for time
400 m skierg
10 toes to bar
7 clean & jerk 43/30 kg
20 wb 9/6 kg
wod du 17/1/2025
amrap 20 mins
5 chest to bar pull ups
10 ring dips
15 overhead squats 43/30 kg
wod du 16/1/2025
amrap 12 mins
16 kb swings 24/16 kg
14 air squat
12 lunges
wod du 15/1/23025
20-15-10-5 for time
burpees
hang power cleans 43/30 kg
t2b
wod du 14/1/2025
amrap 10 mins
15 bike erg cals
60 du
15 wall balls 12/9 kg
wod du 13/1/2025
for time
5 rounds
10 push ups
10 sit ups
10 air squats
wod du 12/1/2025
for time
1000 m row
50 wall balls 9/6 kg
50 ghd sit ups
50 burpees
1000 m run
wod du 11/1/2025
for time
4 rds
100 m lunges
300 m run
wod du 10/1/2025
amrap 40 mins
wod du 9/1/2025
amrap 15 mins
400 m run
8 pull ups
12 hspu
wod du 8/1/2025
21-18-15-12-9-6
kettlebell swings 24/16 kg
burpees
wod du 7/1/2025
partner wod
amrap 33 mins
40 box jump 60/50 cm
20 toes to bar
20 deadlifts 52/35 kg
20 hang cleans 52/35 kg
20 burpess
wod du 6/1/2025
21-15-9
front squat 52/35 kg
burpees
pull ups
wod du 5/1/2025
for time
45/30/15 reps
burpees
wall ball
wod du 4/1/2025
10 k skierg
every 1 k :
10 deadlifts 80/55 kg
wod du 3/1/2025
5 rounds for time
250 m row
25 thrusters 43/30 kg
15 t2b
wod du 2/1/2024
Round 1: 10 minutes alternating
- 300m ski erg
- 300m bike
Round 2: 10 minutes
- 10 dumbbell devil press
- 10 dumbbell renegade rows
- 10 dumbbell squat and press
- 10 dumbbell bent over row
- 20m farmer's carry
Round 3: 10 minutes
- 10 dumbbell cleans
- 10 kettlebell swings
- 10 dumbbell snatches
- 20 plank pull throughs
wod du 1/1/2024
3 r for time
21 cal row
15 ghd sit ups
wod du 31/12/2024
amrap 13 mins
70 db snatches 22.5/15 kg
60 wb 9/6 kg
50 cal skie erg
wod du 30/12/2024
5 r for time
15 bar facing burpees
12 dl 70/47.5 kg
9 hang power cleans 70/47.5
6 push jerks 70/47.5 kg
wod du 29/12/2024
emom
every 3 mins for 48 mins
40 cal row
35 cal assault bike
500 m run
120 du
wod du 28/12/2024
21-18-15-12-9-6-3
du
ghd sit ups
deadlifts 70/47.5 kg
wod du 27/12/2024
4 rounds
- 100m sandbag walking lunges
- 50m sled push
- 100 sandbag RDL clean and squats
wod du 26/12/2024
2 rounds all out
- 500m run
- 30 barbells squats
- 500m run
- 30 barbell rows
- 500m run
- 30 Romanian deadlifts
- 500m run
wod du 25/12/2024
45 minutes AMRAP
- 50m sled push
- 50m sled pull
- 50m run
- 40 wall balls
wod du 24/12/2024
4 rounds as fast as possible
- 400m ski erg
- 20 barbell thrusters
- 20 over the bar burpees
- 20 Romanian deadlifts
wod du 23/12/2024
EMOM (Every Minute On the Minute) pendant 30 minutes :
-Minute 1 : 15 Wall Ball Shots (9/6 kg)
-Minute 2 : 10 Burpees Broad Jumps
-Minute 3 : 15 calories au Ski Erg
-Minute 4 : 20 Lunges
-Minute 5 : Repos
wod du 22/12/2024
21-15-9
lunges
sit ups
pistols
tuck crunches
wod du 21/12/2024
amrap 12 mins
7 pull ups
14 kb swings 24/16 kg
21 double unders
wod du 20/12/2024
3 rounds for time
400 m skierg
21 kb swings 24/16 kg
12 pull ups
wod du 19/12/2024
for time
800 m run
50 dumbell snatches 22.5/15 kg
800 m run
wod du 18/12/2024
10 Rounds For Time :
- 10 Burpees
-10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
wod du 17/12/2024
3 r for time
400 m run
15 deadlifts 114/75 kg
21 pull ups
wod du 16/12/2024
for time
100 air squats
25 hspu
100 air squat
25 hspu
100 air squats
25 hspu
wod du 15/12/2024
amrap 15 mins
6 push ups
9 double kettlebel clean & jerk 24/16 kg
12 cal row
wod du 14/12/2024
7 rounds for time
5 dumbell cleans 22.5/15 kg
5 pull ups
200 m run
wod du 13/12/2024
5 rounds for time
27 du
21 wall balls 9/6 kgs
15 sit ups
9 rings dips
wod du 12/12/2024
15 k run for time
wod du 11/12/2024
hyrox training-400 mètres de course
-20 Burpees
-600 mètres de course
-40 Wall Ball Shots (9/6 kg)
-800 mètres de course
-60 Sandbag Lunges (25/15 kg)
-1,000 mètres de course
-60 Sandbag Lunges (25/15 kg)
-800 mètres de course
-40 Wall Ball Shots (9/6 kg)
-600 mètres de course
-20 Burpees
-400 mètres de course
wod du 10/12/2024
for time
60/45 assault bike cals
40 pull_ups
30 wall balls 9/6 kg
20 kb snatches 24/16 kg
wod du 9/12/2024
for time
70 dumbell snatches 22.5/15 kg
60 wall balls 9/6 kgs
50 cal row
40 hspu
wod du 8/12/2024
amrap 20 mins
9 snatchs 45/28 kg
6 box jump over
3 muscle up
wod du 7/12/2024
amrap 16 mins
200 m run
16 altern kb push jerks 24/16 kg
16 gobelet squats 24/16 kg
3 wall walk
wod du 6/12/2024
amrap 12 mins
100 m run
8 burpees box jump over
10 air squat
wod du 5/12/2024
for time 21-18-15-12-9
ski erg cal
db thrusters 22.5/15 kg
wod du 4/12/2025
3 rounds for time
800 m run
30 dumbell squat cleans 22.5/15 kg
30 burpees
30 box jump 60/50 cm
wod du 3/12/2024
for time
800 m run
60 du
40 goblet squats 22.5/16 kg
wod du 2/12/2024
amrap 10 mins
10 handstand push ups
20 cal bike erg
30 pistols squat
wod du 1/12/2024
wod team
amrap 20 min
500 m row
30 abmat sit ups
20 push ups
10 squat cleans 60/43 kg
wod du 31/11/2024
amrap 15 mins
3 db clusters 22.5/15 kg
5 pull up
7 burpees
wod du 30/11/2024
for time
50-40-30-20-10 rep for time
air squat
v-ups
push ups
wod du 29/11/2024
10 k run
wod du 28/11/2024
3 x amrap 5 mins
20 du
6 power cleans 60/43 kg
12 deadlifts 60/43 kg
wod du 27 /11/2024
5 rounds for time
30 push ups
20 front squats 43/30 kg
10 push press 43/30 kg
wod du 26/11/2024
4 rounds for time
10 snatchs 50/35 kg
20 toes to bar
30 wall balls
wod du 25/11/2024
3 r for time
400 m sand bag carry 22.5/16kg
12 push press 52/35 kg
12 box jump 60/50 cm
12 sumo dl hight pulls 43/30 kg
wod du 24/11/2024
for time
100 thrusters 43/30 kgs
100 pull ups
run 5 km
wod du 23/11/2024
10 k row
every 1 k : 10 bupees ower row
wod du 22/11/2024
5 rounds for time
8 ring push ups
10 burpees
plank hold 30 s
wod du 21/11/2024
3 r for time
30 squat cleans 43/30 kgs
30 pull ups
800 m run
wod du 20/11/2024
3 rounds for time
20 chest to bar pull ups
30 push ups
40 air squats
wod du 19/11/2024
for time
10 power clea&ns 43/30kgs
10 reverse lunges
wod du 18/11/2024
250 m row
10 durpees target
20 box jumps over 60/50 cm
30 double kb swings 24/16Kgs
40 pull ups
wod du 17/11/2024
5 rounds for time
7 deadlifts 102/70 kg
21 double unders
wod du 16/11/2024
5 rounds for time
200 m run
40 t2b
10 reverse lunges
wod du 15/11/2024
partner wod you go i go
2000m bike erg
100 box jump 60/50cm
80 push press 43/30
60 kb swings 24/16 kgs
40 bar facing burpees
2000 m bike erg
wod du 14/11/2024
for time
100 air squat
80 du
60 sit ups
40 wall balls 9/6 kg
20 burpees
wod du 13/11/2024
for time
45/30/15 reps
burpees
wall balls 9/6 kgs
wod du 12/11/2024
for time
3000 m bike erg
75 kb swings 24/16 kgs
1000 m row
60 wb 9/6 kgs
800 m run
45 pull ups
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
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