WOD Archive

Wednesday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)5 min: 1- cardio 2- slow air squats 3- cardio 4- 30 sec burpees 5- front plankSWEATA: Metcon (AMRAP – Rounds and Reps)amrap in 15 min: 50/40 cal cardio 50 sit-upsB: Metcon (AMRAP – Rounds and...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- 90/90 stretch alternating 4- Hang Power Clean 5- Overhead SquatLIFTA: Metcon (No Measure)EMOM for 7 min: 30 sec max rep strict pull-upB: Metcon (No Measure)Deadlift...

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1 – cardio 2- Overhead squats 3- bottom of squat hold 4- Worlds greatest stretch right side 5- Worlds greatest stretch left sideLIFTA: Warm-up (No Measure)Overhead Squat 10,8,6,4,2 rest 90...

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- 90/90 stretch alternating 4- Hang Power Clean 5- Overhead SquatLIFTA: Metcon (No Measure)20.4 warm-up 1 Deadlift 1 Clean 1 Hang Clean 1 JerkWe are going to spend 10...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1 – cardio 2- cardio 3- seated straddle 4- bottom of squat hold 5- slow air squatsLIFTA: Warm-up (No Measure)Back Squat 10,8,6,4,2Start light and build to a heavy doubleB : Metcon (Weight)Push...