WOD Archive

Tuesday

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1-arm circles 30 per side 2- jumping jacks 3- runners stretch 30 sec per 4- passive bottom of squat holdWeightliftingMetcon (No Measure)EMOM for 9 min: 1- 5 heavy DB strict press right arm + max rep...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 10 dowel hang power snatches 3- 15 dowel overhead squats 4- roll out 5- roll outWeightliftingA: Metcon (Weight)EMOM for 10 min: 1 Bellow the Knee Hang Squat SnatchStart light and build....

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- seated straddle 3- rolling 4- rolling 5- Curly Jeff’sGymnasticsA: Metcon (No Measure)5 sets: 10 push-ups + max active hold just above the ground rest 90 secPick a push-up...

Thursday LIFT

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- Easy cardio 2- prone chest stretch one way 3- chest stretch other way 4- downward facing dog 5- easy cardioLIFTMetcon (No Measure)A. 3 sets: 15 DB Snatch right arm 30 sec rest 15 DB Snatch...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min bottom of squat passive hold then: 4 min: 1- downward facing dog 2- power cleans with dowel 3- snatch width press with dowel 4- DL with dowelWeightliftingA: Metcon (Weight)EMOM for 10 min: 3 rep...