WOD Archive

Wednesday CrossFit (Leaderboard Metcon)

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 12 min: 1- 30 sec cardio 2- 10 light KB SDHP + 3 burpees 3- bottom of squat hold/seated straddle/downward facing dog/standing tricep stretchMin 3 will change every round. First time through is...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 60 sec cardio 2- prone chest stretch one side 3- prone chest stretch other side 4- bodyweight good mornings 5- 60 sec cardioWeightliftingMetcon (Weight)Romanian BB deadlift 5x5MetconMetcon...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 45 sec cardio 2- 30 sec banded pull aparts 3- squat clean thruster w/t dowel for 60 sec, rest 5 sec between reps 4- seated straddle 60 secWeightliftingA: Clean and Jerk (12 min of single...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-up ()WeightliftingMetcon (Weight)1 set of 30 rep back squattake as many warm-up sets as you like. Your goal is to pick a weight that you are going to try and go for for 30 reps. You only get one shot at this.MetconMetcon...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1-45 sec cardio 2- 30 sec bottom of squat passive hold + 30 sec active bottom of squat hold 3- downward facing dog 4- seated straddleMetconA: Metcon (Time)3 sets for time: 30 sit-ups 40 KB swings...