WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- cardio 3- supinated bar hang 4- glute bridges 5- push jerks w/t dowel 6- seated straddleWeightliftingMetcon (Weight)Push Jerk 4×5, rest 90 secMetconMetcon (No Measure)EMOM for 20...

Active Recovery

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min cardioSWEATWarm-up (No Measure)20 min active recovery: 15/12 cal cardio station 1 15/12 cal cardio station 2 1 min jump ropeThis is done at a moderate pace. You shouldn’t be breathing super...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min : 1- cardio 2- cardio 3- hang power cleans 4- push up plank hold 5- slow air squats 6- reverse lungesWeightliftingMetcon (No Measure)Emom for 10 min : 2 rep hang power CleansMetconMetcon (Time)4...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)400m run 200m single KB carry 20 KB swingsBring the KB up to your upper chest and give it a hug. Walk it out to the 200m mark and back.WeightliftingMetcon (Weight)5 sets: 1 squat clean + 2 front...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)400m run 3 sets: 5 burpees 10 air squats 10 KB swingsMetconMetcon (Time)”Kelly Mod” 5 rounds for time: 400m run 15 Box jumps 30 WB30 min time cap. 400m row/ski or 800m bike as sub for...