WOD Archive

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: Overhead Squat (8×2, rest 90 sec )Off the racks. Start light and build to a challenging but not max...

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 (AMRAP – Rounds and Reps)Amrap in 35 min: 3 sets: 5 manmakers 20/15 cal bike Rest 1 min 3 sets: 15 Kb swings 15 WB...

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)7 min: 1 + 2 cardio 3 + 4 rolling 5- 30 sec air squat + 30 sec front plank 6- 10 burpees 7- 20 sit-upsLIFTMetcon (Time)100 push press 75/55 *20 sit-ups every break 100 push ups *12/10 cal bike every break 100...

Sunday open gym

CrossFit Lions West – Open GymMetconMetcon (No Measure)EMOM for 28 min: 1- 50 Double Unders 2- 12 Burpee box jump overs 3- 12 thrusters 95/65 4- 6 pull-ups + 4 CTB 5- 24 WB 6- 12/10 bike cal 7- rest

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...