WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 10 cal cardio 10 air squats 10 situpsThis is a warm up. Flow through and get a sweat started.LIFTDeadlift (4 sets )E2mom 6 rep deadMetconMetcon (Time)For time: 10,8,6,4,2 CTB pull-ups Power cleans...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2,3- row 4,5- roll lats and quads 6- air squats 7- supinated bar hangLIFTBack Squat (4 sets)E2MOM x 4 Set 1-2 = 10 reps at 50% Set 3-4 = 5 reps at 60%MetconMetcon (Time)4 sets: 20/15 cal...

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...