WOD Archive

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...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- bar hang w/ scap pulls 3- air squats 4- 10 burpees 5- seated straddleMetconMetcon (Time)”Murph Mod” For time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio station 1 2- cardio station 2 3- dowel press 4- supinated bar hang 5- KB/DB front rack hold 6- air squatsMetconA: Metcon (No Measure)EMOM for 16 min: 1- 5DB Push press + 7 DB Push jerk at...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3 – rolling quads, glutes, hamstrings 4- air squats 5- glute bridges 6- KB calve stretch 7- KB calve stetch other side 8- reverse lungesLIFTBack Squat (5 sets)Set1. 8 reps at 70% Set2....