WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6 – rolling your glutes and lats 7- slow air squats 8- Hang squat cleans 9- glute bridges 10- supinated bar hangWeightliftingHang Clean (E90’s 5×3 )Hang...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- 10 burpees + front plank 3- glute bridges 4- power cleans 5- seated straddleLIFTMetcon (No Measure)EMOM for 10 min: 5 rep bench press w/ 3 sec negativeMetconMetcon (Time)5...

Friday Workout

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- pigeon pose 3- pigeon pose 4- 30 sec burpee + 30 sec air squat 5- supinated bar hang 6- passive bottom of squat holdLIFTBack Squat (E3MOM for 5 sets)10-6-4-4-10 E3MOM x 5 10 reps at...

LS #101

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min: 1- cardio 2- lacross ball hip work right side 3- lacross ball hip work left side 4- 10 air squats + 10 sit-ups 5- cardioLIFTMetcon (No Measure)EMOM for 8 min: 1- 15 DB tricept ext (Hold one DB...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 10 burpees 2- hang squat clean w/ dowel 3- strict press w/ dowel 4- good mornings w/ dowel 5- seated straddleWeightliftingWarm-up (No Measure)7 min to warm up the clean and jerk for the load you...