WOD Archive

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- 90/90 stretch alternating 4- Hang Power Clean 5- Overhead SquatLIFTA: Metcon (No Measure)EMOM for 10 min: 2 rep power cleanStart light and buildB: Metcon (Calories)15...

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 :...

Sunday Open Gym

CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)8 min: 1-cardio 2-cardio 3-roll 4-roll 5-downward facing dog 6- good mornings 7- glute bridges 8- front plankMetconMetcon (No Measure)EMOM for 30 min: 1- 15/12 cal cardio station 1 2- 15/12 cal cardio...

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...