WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel power cleans 3- dowel push jerks 4- seated straddle 5- seated quad stretchMetconA: Metcon (Time)3 rounds for time: 15 Power clean and Jerks 135/85 40 jumping squats 20/15 cal...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- seated straddle 3- roll right lat 4- roll left lat 5- cardioConditioningMetcon (AMRAP – Rounds and Reps)Conditioning amrap in 30min: 20/15 cal cardio 10 burpees rest 1 min * pick...

LS # 104

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- cardio 2- face down chest stretch right side 3- face down chest stretch left side 4- 40 sec push-up plank hold 5- happy babyLIFTMetcon (No Measure)5×20 rep bench rest 2 minSWEATMetcon...

Nutts Hero Wod

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- cardio 2- pigeon pose right side 3- pigeon pose left side 4- 15 light KB swings 5- 15 light kb goblet squats 6- seated straddle 7- cardioMetconMetcon (Time)For time: “Nutts” Hero Wod,...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel strict press 3- 10 air squats + bottom of squat passive hold 4- 40 sec front plank 5- glute bridgeWeightliftingMetcon (Weight)8×2 strict shoulder press rest 90 sec between...