WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3- cardio 4,5,6- rolling 7- 30 sec burpee + 30 sec bottom of squat hold 8- arm circles 9- glute bridges 10- box step upsMetconMetcon (AMRAP – Rounds and Reps)In 20 minutes: 1 mile run...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- dowel split jerks 4- dowel power cleans 5- dowel thrustersWeightliftingClean and Jerk (7×1, rest 90 sec )Build up to a heavy singleMetconMetcon (AMRAP...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jump rope 2- air squats 3- jump rope 4- KB swings 5- jump rope 6- pigeon pose right side 7- pigeon pose left sideMetconMetcon (No Measure)EMOM for 20min: 1- Max wallballs in 45s 2- Max burpees to...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- dowel good mornings 3- overhead squats 4- hang squat snatch 5- runners’ stretch 30sec perWeightliftingSquat Snatch (7×1 )E90’s for 7 sets do 1 rep squat snatch....

Sat CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- dowel pass throughs 2-overhead squats 3- calf stretch right side 4- calf stretch left side 5- pigeon pose right side 6- pigeon pose left sideMetconMetcon (Time)5 rounds for time: 400m run 15 hang...