WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- worlds greatest stretch, switch every 2 reps 3- bottom of squat hold ( 5 sec active, 15 sec passive) 4- front plank 5- glute bridgesWeightliftingMetcon (No Measure)Front Squat 6 x 3...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- light alternating hang DB snatches 3- 10 goblet squats (same db as above), slow on the way down 4- seated straddle 5- passive bar hangConditioningMetcon (No Measure)4 rounds – 16...

LS #104

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- cardio 2- lacross ball hip work right side 3- lacross ball hip work left side 4- 10 air squats + 10 sit-ups 5- cardioLIFTMetcon (No Measure)EMOM for 10 min: 1- 12 DB chest flys 2- 30 sec max...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 20 bent over flys (no weight) 3- 5 overhead squats + bottom of overhead squat hold (dowel) 4- pigeon pose right side 5- pigeon pose left sideWeightliftingMetcon (Weight)Squat Snatch...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 40 sec front plank 3- 25 glute bridges 4- 15 air squats (slow) 5- happy baby stretchBarbellA: Metcon (No Measure)EMOM for 10 min: 6 rep close grip bench pressConditioningMetcon...