WOD Archive

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min: 1- jumping jacks 2- good mornings 3- 10 air squats + bottom of squat hold 4- 15 sit-upsLIFTMetcon (No Measure)EMOM for 12 min: 1- 30 sec KB swings 2- 30 sec single KB thrusterSWEATMetcon (No...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)1 min cardio 15 overhead squats with dowel 10 pass overs 15 snatch width pressesWeightliftingB: Metcon (Weight)3 sets: 4 rep overhead squat from the racksA: Metcon (No Measure)EMOM for 10 min: 2 Power...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 1 min cardio 15 sit-ups 15 air thrusters (pretend you have a bar in hand)GymnasticsMetcon (No Measure)3 sets: max rep push-up 30 sec rest max rep shoulder taps from push-up position rest 1 minPick...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1- jumping jacks 2- mountain climbers 3- bottom of squat hold 4- seated straddleWeightliftingA: Metcon (No Measure)5 sets: 5 single leg barbell deadlift per rest as neededThis is not about the load...

Saturday

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min: 1- 60 sec cardio 2- arm circles, 30 sec per 3- 10 air squats + 10 push-upsWeightliftingMetcon (No Measure)Back Squat 10,8,6,4,410,8,6 should be essentially warm up sets. Work sets will be the two...