WOD Archive

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- cardio 3- easy air squats 4- Glute bridges 5- sit-ups 6- banded pull-apartLIFTA: Metcon (No Measure)EMOM for 10 min: 1- 8 rep back squat 2- 4 rep back squatYou’ll have two weight...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- cardio 3- push up plank 4- Kb swing 5- slow air squats 6- bottom of squat holdLIFTA: Metcon (No Measure)5 sets: 2 power cleans + 1 jerkStart light and buildB : Metcon (AMRAP – Rounds...

Wednesday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 1- cardio 2- easy air squats 3- sit-ups 4- seated straddle 5- cardio 6- arm circles 7- supinated bar hang 8- burpees 9- cardio 10- bottom of squat holdMetconMetcon (AMRAP – Rounds and...

Sunday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)5 min: 1- cardio 2- worlds greatest stretch, switch every 2 reps 3- bottom of squat hold ( 5 sec active, 15 sec passive) 4- front plank 5- glute bridgesWeightliftingMetcon (No Measure)Front Squat 6 x 3...

Saturday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 1- cardio 2- easy air squats 3- sit-ups 4- seated straddle 5- cardio 6- arm circles 7- supinated bar hang 8- burpees 9- cardio 10- bottom of squat holdMetconMetcon (AMRAP – Rounds and...