WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squats 2- power cleans 3- push jerk 4- pronated bar hangs 5- downward facing dogWeightliftingBack Squat (5 sets)E3MOM x 5 Set 1-3= 3 reps at 80% Set 4-5= 5 reps at 65-70%MetconMetcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- good mornings 3- power cleans 4- power snatches 5- dowel pass overs 6- happy babyWeightliftingMetcon (No Measure)8 min of power snatch and power clean work. Build up to the load you...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6- rolling 7- air squats 8- dowel press 9- sit-ups 10- power cleansMetconMetcon (Time)”Holleyman” 30 rounds for time: 5 Wallballs 5 DB Push Press 50/35 1 Power...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- passive bottom of squat hold 3- air squats 4- 30 sec max push-ups 5- supinated bar hang 6- alternating lungesWeightliftingMetcon (No Measure)EMOM for 14 min: 1- 8 rep bench press...