WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2,3 – rolling 4- air squats 5- worlds greatest stretch 6- worlds greatest stretch 7- hang squat snatchWeightliftingMetcon (No Measure)Snatch ladder: E2MOM x 5 1- 10 reps at 70% 2- 8 reps...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jumping jacks 2- overhead squats 3- power clean 4- strict press 5- hang squat clean 6- happy baby 7- supinated bar hangWeightliftingSquat Clean (9 sets)e90’s x 9 sets: Hang squat clean +...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Coaches choice.MetconMetcon (Time)For time: 50 wall balls 100 double unders 50 strict HSPU 100 double unders 50 DL 225/155 100 double unders 50 TTB 100 double...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- Overhead squats 2- good mornings 3-8 – hang power snatch work with dowel and then empty barbell. Concentrate on feeling the bar come into the hip and being fast with your...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3,4,5- rolling lats 6,7- prone chest stretchLIFTMetcon (No Measure)E2MOM x5 8 rep DB bench press max set of strict pull-upsPull-up progression that allows you to do 5 or...