WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 45 sec cardio 6 hang squat snatches w/ dowel 8 single leg glute bridges per sideWeightliftingA: Snatch (medium weighted double (12 min))Squat Snatch. Rest as needed. Working doubles. These can be...

LS Thursday

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)6 min: 1- 45 sec cardio 2- 30 jumping jacks + 10 air squats 3- 30 sec arm circles per 4 + 5- 90/90 stretch back and forth 6- 45 sec cardioLIFTA: Metcon (No Measure)8 sets: 8 rep DB flat bench rest 30...

Canada Day Workout

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 45 sec cardio 2- 10 overhead squats with dowel + 10 snatch width presses 3- 45 sec cardio 4- 10 dowel pass overs + bottom of overhead squat hold 5- 45 sec cardioMetconA: Metcon (Time)”Happy...