WOD Archive

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1 – cardio 2- dowel pass overs 3- dowel thrusters 4- Worlds greatest stretch right side 5- Worlds greatest stretch left sideLIFTA: Warm-up (No Measure)Front Squat 5x5Start light and build.B :...

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- jump rope 3- slow air squats 4- jump rope 5- shoulder taps from push-up positionMetconMetcon (Time)WORKOUT 21.1 For time: 1 set of alternating shoulder taps + push-up 10 Double...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1 – cardio 2- cardio 3- reverse lunges 4- runners stretch right side 5- runners stretch left sideLIFTA: Warm-up (No Measure)Back Squat 5×5, rest 90 secStart light and build.B: Metcon...

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- slow air squats 3- supinated bar hang 4- power clean 5- front plankLIFTA: Metcon (Weight)5 sets: 3 rep power clean rest 90 secThese should be tap n go. Start light and build.B : Metcon (No...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1 – cardio 2- cardio 3- reverse lunges 4- arm circles 5- bottom of squat hold 6- seated straddleLIFTA: Warm-up (No Measure)3×5 Front Squat (warm-up sets) 5×5 Front Squat (work sets)Start...