WOD Archive

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)6 min: 1,2- cardio 3- dowel DL 4- 30 sec burpees 5- passive bottom of squat hold 6- walking lungesLIFTMetcon (No Measure)EMOM for 8 min: 5 DB DL + 10 alternating jumping lungesSWEATMetcon (No...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- wrist stretch on floor 3- hang squat clean 4- world’s greatest stretch 5- worlds greatest stretch 6- push up plankWeightliftingMetcon (No Measure)E90’s for 8 sets: 2 rep...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squats 2- Jefferson curls 3- happy baby 4- push press 5- good morningsWeightliftingA: Back Squat (5 sets)E2MOM x 5 Set 1-2-3 = 5 reps at 65-70% with a 33×0 temp, 3 down, 3 pause and...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2,3 – Jump rope 4- air squats 5- push-up plank 6- banded pull apart 7- supinated bar hangLIFTMetcon (No Measure)8 sets of 8 reps w/ 30 sec break between sets: – BB front squat –...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1-5 rolling 6- row 7- bike/ski 8- beat swing 9- air squats 10- seated straddleMetconMetcon (No Measure)EMOM for 40 min: 1. Row 15/10 cals 2. 1 round of Cindy 3. 12/8 cal bike/ski 4. 10 jumping...