WOD Archive

LIFT Monday

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- 30 sec air squats + front plank for rest of min 2- 20 glute bridges with 2 sec hold 3- passive bottom of squat hold 4 + 5 alternating 90/90 stretchLIFTA: Back Squat (5×5 )Build up to relatively...

LS # 105

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- cardio 2- box step ups 3- 30 sec dowel thruster 4- 30 sec dowel bent over row 5- happy babyLIFTMetcon (No Measure)EMOM for 10 min: 1- 6 single leg RDL per side 2- 6 single arm bent over...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1-cardio 2- front rack barbell stretch for 40 sec 3- 10 bb strict press 4- 10 bb front squats 5- pigeon pose right side 6- pigeon pose left sideMetconMetcon (AMRAP – Reps)”Fran...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 5 burpees + sit-ups rest of minute 3- 30 sec alternating lunges 4- cardio 5- bottom of squat passive holdWeightliftingMetcon (No Measure)5 sets: 4 reps at 65-70% of best bench press...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- hang squat cleans w/ dowel 3- Power clean w/ dowel (from the floor) 4- worlds greatest stretch, switch every 2 5- happy babyWeightliftingMetcon (Weight)2 rep squat clean Spend 12 min...