WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jumping jacks 2- reverse lunges 3- Power clean 4- push jerk 5- happy baby 6- pigeon pose right side 7- pigeon pose left sideWeightliftingMetcon (No Measure)Power Clean + Push Jerk E90s x 5 1. (1...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- sit-ups 3- strict press 4- supinated bar hang 5- arm circles 6- air squatsLIFTMetcon (Weight)Push Press + Push Jerk E2MOM x 6 Set 1-2 = (3+2) at 60% Set 3-4 = (2+2) at...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- slow air squats 2- passive bottom of squat hold 3- Worlds greatest stretch, switch sides every 3 reps 4- empty barbell strict press 5- empty barbell bent over rows 6- seated straddleLIFTFront...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- cardio 2- arm circles 3- supinated bar hang 4- shoulder press 5- tricep stretch right side 6- tricep stretch left side 7- wrist mobilityLIFTMetcon (No Measure)E3MOM x 4 2 minutes bike at a...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6 – rolling 7,8 – split jerk practice 9- seated straddle 10 – happy babyWeightliftingSplit Jerk (6 sets)Split Jerk: E2MOM x 6: 1. 3 reps at 70% 2. 2...