WOD Archive

Sat CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jumping Jack’s 2- lunges 3- overhead squat 4- power snatch 5- good mornings 6- pigeon pose 7- pigeon poseWeightliftingMetcon (Weight)E90s x 5 2 power snatchMetconMetcon (Time)5 rounds for...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- bike 2- shoulder press 3- push- up plank hold 4- 10 burpees 5- seated straddleLIFTPush Press (EMOM for 10 min (3 reps))MetconMetcon (Time)5 rounds for time: 20/15 cal bike 200m waiters walk w/kb...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jump rope 2- slow air squats 3- supinated bar hangs 4- good mornings 5- happy baby 6- jump ropeWeightliftingFront Squat (6×4)MetconMetcon (No Measure)EMOM for 15 min: 1- 7 DB thrusters 35/20...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2 -cardio 3,4 – roll quads 5,6- roll lats 7- dowel press 8- dowel split jerk 9- alternating lunges 10- Power cleansWeightliftingSplit Jerk (Every 90’s x 8 (2 reps) )MetconMetcon (No...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- dowel good mornings 3- overhead squats 4- passive bottom of squat hold 5 and 6 – KB calve stretchLIFTA: Back Squat (2 reps EMOM for 8 min)B: Hang Power Clean (2 reps EMOM for 8...