WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min 1- 60 sec cardio 2- 30 sec dowel DL + 30 sec dowel strict press 3- 30 sec dowel hang squat clean + 30 sec dowel push press 4- 30 sec dowel DL + 30 sec dowel split jerk 5- 60 sec...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- dowel thrusters 3- glute bridges 4- runners stretch, 30 sec per side 5- bottom of squat hold 6- cardioWeightliftingMetcon (Weight)Back Squat 5x5MetconDoors OpenMetcon (No Measure)EMOM...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 30 sec cardio 30 sec burpees 30 sec air squatsGymnasticsA: Metcon (No Measure)EMOM for 6 min: 30 sec strict supinated pull-upsWeightliftingB: Metcon (No Measure)EMOM for 8 min: 1- 8 BB push press...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio station 1 2- cardio station 2 3- dowel thruster 4- downward facing dog 5- happy babyEach station is for 60 secMetconA: Metcon (No Measure)8 sets: 20 sec max sprint on bike 20 sec rest 20...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min: 1- jumping jacks 2- good mornings 3- 10 air squats + bottom of squat hold 4- 15 sit-upsLIFTMetcon (No Measure)EMOM for 12 min: 1- 30 sec KB swings 2- 20 glute bridgesSWEATMetcon (AMRAP –...