WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio (switch as much as you like) seated staddle, 3 minWeightliftingMetcon (Weight)Power Cleans 6,4,2,2,2,2rest as needed between sets. There are touch and go reps.MetconMetcon (No Measure)Ladder...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 60 sec cardio 2- 10 air squats + 10 sit-ups 3- 10 dowel power cleans + 10 strict press with dowel 4- bottom of squat hold 5- 60 sec cardioWeightliftingMetcon (Weight)Power Cleans 8×2, rest...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min: 1- 20 sit-ups 2- 8 burpees 3- 8/6 cal cardio + 10 air squatsMetconMetcon (AMRAP – Rounds and Reps)amrap in 30 min: 400m heavy farmers walk w/ 1 DB and 1 KB 20 burpees 20 KB swings 20...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min rolling 400m run 400m row/ski or 1000m bikeWeightliftingMetcon (Weight)EMOM for 10 min: 6 strict pressMetconLeaderboard METCON (A)A: Metcon (Time)Leaderboard METCON For time (7 min time cap): 25...

LS Thursdsay

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)2 sets: 60 sec cardio 10 dowel thrusters 200m runLIFTMetcon (No Measure)EMOM for 15 min: 1- 30 sec max rep sit-up 2- 30 sec max rep push-up 3- 30 sec max rep two handed bent over DB rowSWEATMetcon...