WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel thrusters 3- bottom of squat hold 4- worlds greatest stretch, 3 per side 5- cardioWeightliftingMetcon (Weight)5 sets: 7 rep strict press w/ 3 sec negative rest 90 secMetconMetcon...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 1 min cardio 10 dowel thrustersWeightliftingA: Metcon (No Measure)8 sets: 8 rep bench press 30 sec restB: Metcon (No Measure)8 sets: 8 rep BB high pull 30 sec restC: Metcon (No Measure)8 sets: 8...

Tuesday CrossFIt

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min rolling then 4 min: 1- cardio 2- 10 slow air squats, remaining minute bottom of squat hold 3- pigeon pose, 30 sec per 4- 10 back squats with an empty barWeightliftingMetcon (Weight)Back Squat...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 10 shoulder taps from push-up position + 10 sit-ups 3- seated straddle 4- worlds greatest stretch, change side every 3 reps 5- cardioMetconMetcon (AMRAP – Rounds and Reps)amrap in...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min: 1- cardio 2- plank 3- alternating single leg DLWeightliftingMetcon (No Measure)5 sets: 10 isolated db curls 10 kneeling tricept ext 6 single leg glute bridge perMetconMetcon (AMRAP –...