WOD Archive

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...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squats 2- supinated bar hang 3- seated straddle 4- runners stretch left side 5- runners stretch right sideWeightliftingMetcon (No Measure)Front squat E2MOM x 6 Set 1 = 8 reps at 60% Set...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- glute bridges 3- air squats 4- good mornings 5- dowel strict press 6- happy babyLIFTMetcon (No Measure)Deadlift: 4 sets: Set 1-2 = 6 DL at moderate Set 3-4 = 4 DL at tough load...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)12 min: 1- 40 sec cardio station 1 2- 8 burpees 3- 40 sec cardio station 2MetconMetcon (No Measure)EMOM 20 1. 3-7 strict HSPU (add a deficit if able) 2. 10 alternating DB lunges 35/20 3. 8 pull-ups/ 3 bar...