WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- push-up plank hold 3- air squats 4- bottom of squat hold 5- muscle cleanLIFTA: Metcon (No Measure)Bench Press E2MOM x 6 Set 1-2 = 4 reps at moderate Set 3-5 = 2 reps at heavy Set...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- squat clean 3- runner’s stretch R 4- runner’s stretch L 5- quad roll R 6- quad roll LWeightliftingMetcon (No Measure)Bike + Clean: 4 sets 10/8 Bike + Squat Clean Set 1 =...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)6 min: 1- cardio 2- 10 burpees 3- 20 air squats 4- 40 sec front plank 5- arm circles 6- cardioLIFTA: Metcon (No Measure)DB front squats 8×8 rest 30 sec between setsPick a load that you know you...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4,5 – rolling lats 6- overhead squats 7- dowel pass throughs 8- passive bottom of squat holdWeightliftingOverhead Squat (10 x 2)EMOM 10 2 reps at 75% of 1RMMetconMetcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- power clean 2- push jerk 3- air squats 4- glute bridges 5- supinated bar hangsWeightliftingClean and Jerk (5 sets)Clean: E90s x 5 Clean Pull + 2 Power Clean + Push Jerk. Set 1-3 = 75% of 1 RM...