WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- snatch width presses from the back 3- hang squat snatches 4- Muscle snatch from floor 5- bottom of squat hold 6- happy babyWeightliftingSnatch (6×1)Squat Snatch: E90s x 6 Build...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- 7 burpees 3- power cleans 4- front squats 5- seated straddle 6- glute bridgesWeightliftingMetcon (Weight)Power Clean + Front Squat: E2MOM x 4 Set 1-4 = 2 TNG + 3 FS Build to a...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)lacrosse ball work — 5 min 2 sets: 45 sec cardio 15 good mornings 10 air squatsLIFTMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rep strict knees to waist 2- 30 sec max rep DB bent over row...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)12 min: 1-5 – easy cardio 6- supinated bar hang 7- 10 burpees 8- 40 sec light KB swing 9- sit-ups 10- walking lunges 11- 40 sec light kb swing 12- 10 burpeesMetconMetcon (Time)3 rounds for time: 15...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3 – rolling 4- overhead squat 5- Power snatch 6- single leg glute bridges 7- banded pull a parts 8- bottom of squat holdWeightliftingMetcon (Weight)Power Snatch + OH Squat: E2MOM x 4 2 TNG...