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WOD
OF THE DAY
CrossFit - Tue, 14 AprWarm-up3 sets:
:40 row, easy pace
:20 row, fast pace
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
1 set:
10 front squats (empty barbell)
10 false grip ring rows
10 ring dips
10 push presses
10 low-ring transitions
10 thrusters
10 kip swings on the high rings
TOPSY (AMRAP - Rounds and Reps)AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-calorie row
Stimulus & Goals
- 6-10 rounds.
- Thrusters in :45-1:00.
- Ring muscle-ups in :30-:45.
- Row in 2:00 or less
Strategy
- Maintain unbroken muscle-ups and thrusters for as many sets as possible. Manage your pace on the rower to help with this.
- Sit up tall on the rower and remember to breathe.
- Expect lots of shoulder fatigue today; try to stay relaxed and emphasize using your legs as much as possible on the thrusters and row.
- Today’s workout is in honor of McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, who died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness and touched the lives of so many participants who attended CrossFit courses. He is survived by his sons Brodie and Tommy.
STRENGTHShoulder press
4-4-4-4-4+
Notes
Welcome to week two of this 2025 Strength 2 lifting cycle, where we will focus on the shoulder press.
Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
Rest as needed between sets.
CrossFit - Tue, 14 Apr
Warm-up
3 sets:
:40 row, easy pace
:20 row, fast pace
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
1 set:
10 front squats (empty barbell)
10 false grip ring rows
10 ring dips
10 push presses
10 low-ring transitions
10 thrusters
10 kip swings on the high rings
TOPSY (AMRAP - Rounds and Reps)
AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-calorie row
Stimulus & Goals
- 6-10 rounds.
- Thrusters in :45-1:00.
- Ring muscle-ups in :30-:45.
- Row in 2:00 or less
Strategy
- Maintain unbroken muscle-ups and thrusters for as many sets as possible. Manage your pace on the rower to help with this.
- Sit up tall on the rower and remember to breathe.
- Expect lots of shoulder fatigue today; try to stay relaxed and emphasize using your legs as much as possible on the thrusters and row.
- Today’s workout is in honor of McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, who died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness and touched the lives of so many participants who attended CrossFit courses. He is survived by his sons Brodie and Tommy.
STRENGTH
Shoulder press
4-4-4-4-4+
Notes
Welcome to week two of this 2025 Strength 2 lifting cycle, where we will focus on the shoulder press.
Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
Rest as needed between sets.
Classes to take in our BOX.
CrossFit La Côte, located in Rolle nearby the lake, help improve people’s lives regardless of fitness level, through constantly varied functional movements executed at high intensity. Our training methods produce undisputed, tangible results for all – from children to elite athletes, and everyone in between. We offer a multitude of fun and motivating classes that allow you to work out alone or with friends. Our trainers are highly educated and will make sure you give your all.
Coaching
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