WOD Archive

LIFT Thursday

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- carido 2- dowel overhead squats 3- pigeon pose right side 4- pigeon pose left side 5- push-up plank holdLIFTA: Front Squat (5×4 )Start light and build.B: Shoulder Press (5×4)Start light and...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- wide stance good mornings 3- seated straddle 4- bottom of squat hold 5- dowel power snatchLIFTA: Power Snatch (2 reps EMOM for 10 min)B: Metcon (No Measure)4 sets: max set of kipping...

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)4 min: 1-cardio 2- prone chest stretch 30 sec per 3- arm circles 4- jumping jacksLIFTA: Bench Press (10,8,6,4,2,2,2)Record your heavy doubleB: Bench Press (1xmax )Take 50% of your heavy double and do a...

LIFT Tuesday

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 30 sec unweighted bent over rows 3- Hang power cleans w/ dowel 4- Deadlifts w/ dowel 5- Seated straddle.LIFTA: Hang Power Clean (6,5,4,4,4)Start light and ascend up. Record your best 4 rep...

LIFT Monday

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 15 slow air squats 3- bottom of squat hold 4- alternating 90/90 stretch 5- 45 sec push-up plank holdLIFTA: Front Squat (8,6,4,4,4 )Start light and build. Please keep track of your heaviest...