WOD Archive

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...

Tuesday

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- arm circles 2- seated straddle 3- worlds greatest stretch 4 and 5 – rollingWeightliftingMetcon (No Measure)A. Emom for 18 min: 1- 6 barbell DL 2- 30 sec max rep DB strict press ( 2 DB,...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 10 squats w/ 3 sec negative 3- seated quad stretch 4- plate jumps 5- downward facing dog with calve pumpsMetconA: Metcon (Calories)Max calories in 10 minBikeergs are not allowed for...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9min: 1- 45 sec cardio 2- 7 burpees 3- 30 sec front pankWeightliftingMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rep KB SDHP 2- 30 sec max rep standing shoulder flysMetconMetcon (AMRAP...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- jumping jacks 3- slow air squats 4- plate jumps 5- happy babyGymnasticsMetcon (No Measure)EMOM for 12 min: 1- 20 sec max rep kipping pull-up / bar row 2- 20 sec max rep jumping...