WOD Archive

Saturday CrossFit ( LEADERBOARD)

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel power cleans 3- dowel push jerks 4- seated straddle 5- seated quad stretchMetconLEADERBOARD METCONA: Metcon (Time)”LEADERBOARD METCON” 3 rounds for time: 15 Power...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- downward facing dog, pump the calves 3- air squats 4- single leg glute bridges ( switch every 5 rep reps) 5- cardioWeightliftingCoache’s. Start by going over the sequence with the...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- downward facing dog, pump the calves 3- air squats 4- single leg glute bridges ( switch every 5 rep reps) 5- cardioWeightliftingCoache’s. Start by going over the sequence with the...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min cardio coaches’ stretch for 5 minLIFTMetcon (No Measure)EMOM for 10 min: 1- right side plank 2- glute bridge hold 3- left side plank 4- front plank 5- restYou are going to do this twice. 10...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- cardio other station 3- push-up plank hold 4- arm circles (30 sec per) 5- downward facing dogWeightlifting2-3 mim between parts to setup for the next one. You can go up in weight as you...