WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3 – rolling 4- cardio 5- seated straddle 6- air squats 7,8 – KB calve stretchWeightliftingFront Squat (4 sets)E3MOM x 4 1. 5 reps at 70% 2. 4 reps at 75% 3. 3 reps at 80%...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- row 3- Jefferson curls 4- table top 5- seated straddleSWEATMetcon (No Measure)1 set: 1000m at warm up pace Rest 2 min 3 sets of each: 250m at medium pace 150m at recovery pace...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- rolling 3- easy air squats 4- bottom of squat hold 5- dowel good mornings 6- dowel pass oversWeightliftingA: Back Squat (E3M x5 )1. 10 at 70% 2. 8 at 75% 3. 6 at 80% 4. 4 at 85%...

Wedneday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- bike 2- dowel DL 3- seated straddle 4- 40 sec front plank 5- supinated bar hangWeightliftingMetcon (No Measure)4 sets: 2 min moderate bike +8 DL at 65% or 1RM rest 2 min between...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2 – cardio 3- glute bridges 4- hang squat cleans 5- split jerks 6- split jersk 7- bar hang 8- bottom of squat holdWeightliftingClean and Jerk (6 sets)E2MOM x 6 Set 1 = (1+1) x 3 at 70%...