WOD Archive

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 10 air squats + 5 jumping air squats 3- push-up plank hold 4- arm circles 5- bottom of squat passive holdLIFTA: Back Squat (4×10, rest 2 min)The last two sets should not be a wonderful...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- 90/90 stretch alternating 4- dowel thrusters 5- seated straddleLIFTA: Metcon (Weight)3×3 Power Snatch 3×2 Power Snatch 3×1 Power SnatchRest as needed...

Monday LIFT

CrossFit Lions West – LIFTMetcon (No Measure)0-5min Warm-up 1- cardio 2- 10 air squats + 10 sit-ups 3- passive bottom of squat hold 4- pigeon pose right side 5- pigeon pose left side 5-10min Back squat warm-up 10-20min EMOM for 10 min: 3 rep back squat 20-25min...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- 90/90 stretch alternating 4- dowel thrusters 5- seated straddleLIFTA: Metcon (Weight)4 sets: 10 rep DL rest 90 secIncrease load as needed. Try and do unbroken.B :...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- supinated bar hang 3- worlds greatest stretch , alternating 4- glute bridges 5- slow air squatsLIFTA: Metcon (No Measure)3 sets: 6 front squats max set of jumping air squats rest 3 minYour...