WOD Archive

Home Wod #2

CrossFit Lions West – CrossFitMetconMetcon (AMRAP – Rounds and Reps)5 sets: amrap in 3 min: 10 burpees 10 jumping lunges rest 2 min between setsIf jumping lunges are too tough then do reverse lunges. These are 10 in total not per leg each round. If 10...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- 8 burpees 3- good mornings 4- power clean + Push jerk 5- 40 sec front plank 6- bottom of squat holdWeightliftingMetcon (Weight)Power Clean + Push Jerk E2MOM x 6 Set 1-4 = Build...

12 Days Of Christmas

CrossFit Lions West – CrossFitMetconMetcon (Time)’12 Days of Christmas” For time: 1. Burpee pull-up 2. Pull-ups 3. Devils Press 4. DB strict press 5. Front Squats 95/65 6. Hang Power Snatch 7. Deadlifts 8. Walking Lunges 8 per leg 9. Wallballs 10. Clean...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- pause dowel push press 3- pause dowel split jerk 4- air squats 5- banded pull a parts 6- rack chest stretchLIFTMetcon (Weight)Push Press + Push Jerk + Split Jerk: E2MOM x 6 Pause...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squat 2- world greatest stretch right side 3- world greatest stretch left side 4- seated straddle 5- glute bridgesWeightliftingFront Squat (8 sets)E2MOM x 8 Set 1 = 3 reps at 60% Set 2 =...