WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 5 burpees + 10 air squats 3- 10 good mornings + 15 strict press w/ dowel 4- Hang power snatch 5- snatch width DLWeightliftingMetcon (No Measure)Hang Power Snatch 1×3 @65%...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- cardio 2- Squat rotation 3- seated straddle 4- cardio 5- downward facing dog 6- kneeling lat stretch with bench 7- cardiosquat rotation = https://www.youtube.com/watch?v=M0ftGdILi78MetconA:...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- cardio 2- Squat rotation 3- seated straddle 4- cardio 5- downward facing dog 6- kneeling lat stretch with bench 7- cardiosquat rotation = https://www.youtube.com/watch?v=M0ftGdILi78MetconA:...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- cardio 3- light goblet squat 4- runners stretch right side 5- runners stretch left sideWeightliftingBack Squat (3×8 @74%)The 8 reps should feel challenging but still moving...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- bottom of squat hold 3- arm circles 4- roll left lat 5- roll right latGymnasticsMetcon (No Measure)8 min ladder: 1 Strict chin-up 2 push-ups 2 strict chin-ups 4 push-ups 3 strict...