WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min 1- 60 sec cardio 2- 30 sec dowel DL + 30 sec dowel strict press 3- 30 sec dowel hang squat clean + 30 sec dowel push press 4- 30 sec dowel DL + 30 sec dowel split jerk 5- 60 sec...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- bottom of squat hold 3- front plank 4- seated straddle 5- pigeon pose 30 sec per sideWeightliftingMetcon (No Measure)5 sets: 10 rep bench press 15 DB bicep curls 20 KB swings rest 2...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 30 sec cardio 30 sec burpees 30 sec air squatsWeightliftingA: Metcon (No Measure)EMOM for 8 min: 1- 8 BB bent over rows 2- 30 sec max rep Romanian DL @ BB row weightB: Metcon (No Measure)EMOM for 8...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio station 1 2- cardio station 2 3- dowel thruster 4- downward facing dog 5- happy babyEach station is for 60 secMetconA: Metcon (No Measure)8 sets: 20 sec max sprint on Bike or ski 20 sec...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min rollin 4 min cardio switch every 30 sec between easy and medium paceLIFTMetcon (No Measure)EMOM for 9 min: 1- 30 sec russian KB swings 2- 10 banded pull-apart + 10 reverse flys 3- 30 sec side...