WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- skipping 2- 30 sec empty bar push press 3- 30 sec hand squat clean empty barbell 4- banded pull-aparts 5- banded good mornings 6- bottom of squat holdWeightliftingA: Metcon (No Measure)Snatch...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- dowel thrusters 3- KB swings 4- glute bridges 5- pigeon pose 6- pigeon poseMetconMetcon (Time)For time: 50 cal cardio station 1 50 cal cardio station 2 400m 40 cal cardio 1 40 cal...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8min: 1,2,3 Roll 4,5,6 Cardio 7 – slow air squats 8 – Power cleanLIFTMetcon (No Measure)EMOM for 10 min: 5 rep power cleanIts 50 reps in total. Increase load as needed.MetconJackie (Time)For...

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: 6 deadlifts Rest 90 secStart light and buildB : Metcon (AMRAP – Rounds...

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: 1- 20 sec max Rep chin up 2 – 8 bb bent over rowsPull...