WOD Archive

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)lacrosse ball work — 5 min 2 sets: 45 sec cardio 15 good mornings 10 air squatsLIFTMetcon (No Measure)5 sets: 8 single leg RDL per 8 goblet squats total rest 1 minThis will be done with a single...

Wednesday CrossFit (LEADERBOARD METCON)

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)2 sets: 1 min cardio 10 air squats 20 sec arm circles per side then: Pigeon pose 90 sec per sideWeightliftingSquat Clean (5×2)start light and build to a medium heavy double.MetconLEADERBOARD...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 45 sec cardio 2- 45 sec jumping jacks 3- 15 bent over reverse flys, no weight + 10 air squats 4- bottom of squat hold, 60 sec 5- downward facing dog, 60 secGymnasticsA: Metcon (No Measure)EMOM...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min cardio then 5min: roll out lats/calves and quadsWeightliftingMetcon (Weight)Bench Press 10,8,6,4,4,4Rest as needed. Add load as needed. The 10,8,6 are effectively warm-up sets. 3×4 are your work...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9min: 1- 45 sec cardio 2- 7 burpees 3- 30 sec front pankWeightliftingMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rep KB SDHP 2- 30 sec max rep standing shoulder flysMetconMetcon (AMRAP...