WOD Archive

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- easy air squats 3- glute bridges 4- front plank 5- seated straddle 6- cardioLIFTA: Metcon (No Measure)EMOM for 20 min: 1- 3 front squats (from the floor) 2- 20 sec max rep TTB 3- 20 sec max...

Sunday

CrossFit Lions West – Open GymMetconMetcon (No Measure)60 min: Row 10,12,14,16,18,20 rest Box j 16,18,20,22,24,26 rest Bike 10,12,14,16,18,20 rest DB snatch 14,16,18,20,22,24 rest Burpees 10,12,14,16,18,20 restChris’s...

Saturday open gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)5 min: 1- cardio 2-pigeon pose right side 3- pigeon pose left side 4- sit-ups 5- arm circlesMetconMetcon (Time)Spirit trail KB WOD: 800m stop at every brown light post and alternate between 10 kb swings 10...

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1-cardio 2- cardio 3- alternating reverse lunges 4- banded pull- aparts 5- seated straddleLIFTA: Metcon (Weight)Deadlift 5x5start light and build. Rest as needed between sets.B: Metcon (Weight)Bent over...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- easy air squats 3- glute bridges 4- front plank 5- seated straddle 6- cardioLIFTA: Metcon (No Measure)EMOM for 10 min: 1- 5 rep back squat 2- 5 rep DB strict pressYou can adjust load as...