WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min lacrosse ball in hip per side 2 min runners stretch per sideWeightliftingBack Squat (EMOM for 10 min: 5 reps)Do a few empty bar sets to get the squat warmed up and start light and build throughout...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1- 45 sec cardio 2- 10 push-ups + downward facing dog rest of min 3- 10 dowel overhead squats + 10 dowel snatch presses 4- bottom of squat passive holdGymnasticsMetcon (No Measure)EMOM for 12 min:...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1- 50 sec cardio 2- 30 sec dowel DL + 30 sec dowel strict press 3- 30 sec dowel front squats + 30 sec dowel hang power cleans 4- seated straddleWeightliftingMetcon (Weight)5 sets: 2 x hang squat...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9min: 1- 45 sec cardio station 1 2- 45 sec cardio station 2 3- 15 dowel overhead squatsWeightliftingMetcon (Weight)Strict press from rack 6×8, rest as neededMetconMetcon (AMRAP – Rounds...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 1 min cardio 15 banded pull aparts 15 glute bridges with hip circleGymnasticsMetcon (No Measure)5 sets: 5-10 strict pull-ups 10-15 bent over flys, light load rest 90 secMetconMetcon (AMRAP –...