WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1, 2,3- cardio 4, 5,6 – rolling 7- banded good mornings 8- supinated bar hang 9- air squats 10- arm circlesLIFTMetcon (Weight)Back squat 5×5 Bench press 5×5 Deadlift 5x5You have 30...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1, 2,3- cardio 4, 5,6 – rolling 7- banded good mornings 8- supinated bar hang 9- air squats 10- arm circlesLIFTMetcon (Weight)Back squat 5×5 Bench press 5×5 Deadlift 5x5You have 30...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 30 sec cardio 30 sec burpees 30 sec air squatsGymnasticsA: Metcon (No Measure)EMOM for 6 min: 30 sec strict supinated pull-upsWeightliftingB: Metcon (No Measure)EMOM for 8 min: 1- 8 BB push press...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3 – Cardio 4- Overhead squat 5- hang power snatch 6- worlds greatest stretch left side 7- worlds greatest stretch right side 8- bottom of squat passive holdWeightliftingSquat Snatch...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2 – rolling 3,4- cardio 5- hang squat clean 6- dowel good mornings 7- dowel thrusters 8- bottom of squat holdLIFTMetcon (No Measure)5 sets: 1 Squat clean + 1 Front Squat + 1 Push jerk rest...