WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- wrist stretch on the floor 4- air squats 5- passive bottom of squat hold 6- dowel strict press 7- glute bridgesWeightliftingShoulder Press (7 sets )EMOM for 7 min: 5 BB strict...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio then spend 10 min setting up and warming up each of these exercisesMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 12min: 1- 30 sec cardio 2- 30 sec jump rope 3- 5 burpees* *increase 1 burpee each round.WeightliftingMetcon (Weight)Back Squat 5×5, rest as neededMetconMetcon (Time)For time: 21-15-9...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min cardio 4 min rollingLIFTMetcon (No Measure)5 sets: 10 bench dips 20 situpsSWEATMetcon (No Measure)Emom for 30 min: 1- 12/10 cal row 2- 12/10 cal ski 3- 12/10 cal...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2,3- rolling 4,5- cardio 6- deadlift 7- glute bridges 8- dowel press 9- seated straddleWeightliftingDeadlift (5 sets)Deadlifts: 1. 15 reps at 50% 2. 12 reps 3. 9 reps 4. 6 reps Rest 2 minutes...