WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1 – cardio 2- bottom squat hold 3- banded pull a parts 4- 10 push-ups + 10 squats 5- cardioWeightliftingLEADERBOARD WeightliftingMetcon (Weight)”LEADERBOARD Weightlifting” Every 2...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min cardio 5 min rollingLIFTMetcon (No Measure)amrap in 10 min: 10 goblet squats rest 30 sec 20 KB swings rest 30 secSWEATMetcon (No Measure)EMOM for 20 min: 1- X cal cardio station 1 2- X cal cardio...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- bottom of squat passive hold 3- 10 air squats + seated straddle 4- arm circles 30 sec per side 5- jumping jacksWeightliftingA: Metcon (Weight)EMOM for 8 min: 3 rep front squatB: Metcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min: 1- 45 sec cardio 2- 10 push-ups 3- 15 air squatsMetconMetcon (AMRAP – Rounds and Reps)amrap in 17 min: 40 plate jump burpees 40/30 cal cardio station 1 40/30 cal cardio station 2 40...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- banded pull a parts 3- 15 air squats + bottom of squat hold 4- arm circles 5- glute bridgesGymnasticsLEADERBOARD GymnasticsA: Metcon (AMRAP – Reps)”LEADERBOARD...