WOD Archive

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- seated straddle 3- arm cirlces 4- cardio 5- slow air squats 6- glute bridgesLIFTA: Front Squat (5×4)B: Shoulder Press (5×4)C: Metcon (AMRAP – Rounds and Reps)EMOM for 15 min:...

Wednesday open gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 1 min cardio 10 air squats 5 burpees 10 sit-ups 10 Kb swingsMetconMetcon (No Measure)Ladder wod 30 min: 1 cal cardio station 1 1 wallball 1 cal cardio station 2 1 bb bench pressGo up by 1 Rep every...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- banded pull downs 3- arm cirlces 4- cardio 5- hang power snatch 6- glute bridgesLIFTA: Metcon (No Measure)Emom for 14 min: 1- 3 hang power snatches 2- 20 sec max Rep chin upsAccend up in...

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- seated straddle 3- arm cirlces 4- cardio 5- slow air squats 6- glute bridgesLIFTA: Back Squat (5×4)B: Bench Press (5×4)C: Metcon (AMRAP – Rounds and Reps)amrap in 12 min: 5...

Saturday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)5 min: 1- cardio 2-cardio 3- easy squats 4- bottom of squat hold 5- seated straddleSWEATMetcon (Time)For time: 100 cal cardio station 1 100 plate jump burpees 100 cal cardio station 2 1 min of work,...