WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- passive bottom of squat hold 3,4- lacross ball hip 5- rack chest stretch 6- supinated bar hangWeightliftingBack Squat (6 sets)Back Squat: E2MOM x 6 Set 1-2 = 6 reps at 75% Set...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- overhead squats 3- power snatch 4- calf stretch on KB 5- calf stretch on KB 6- seated straddleWeightliftingPower Snatch (6 sets)E2MOM x 6 Set 1-2 = 5 TNG reps at 65% Set 3-4 = 5 TNG...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- air squats 3- passive bottom of squat hold 4- reverse lunges 5- Jefferson Curls 6- glute bridgesA: Back Squat (4 sets )E3MOM x 4 Set 1-4 = build to a heavy single for today Take 5 min...

Saturday Crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squats 2- power clean 3- good mornings 4- dowel press 5- supinated bar hangWeightliftingMetcon (No Measure)E90s x 5 Power Clean + Hang Power Clean Sets 1-5 = Build to a heavy set for the...

Friday

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- row 3- arm circles 4- air squats 5- reverse flys with no weight 6- 30 sec of push-upsLIFTMetcon (No Measure)Bench Press + DB Bent over rows 4 sets – 2 minutes rest in between Set 1-2 = 6...