WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- air squats 4- world’s greatest stretch right side 5- world’s greatest stretch left side 6- beat swing 7- single leg glute bridges 8- reverse lungesWeightliftingMetcon...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jump rope 2- supinated bar hang 3- banded lat pull downs 4- front plank 5- glute bridges 6- happy babyMetconA: Metcon (Time)4 sets: 5 strict pull ups 50 double unders 5 strict pull ups Rest 90...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1- cardio 2,3,4,5- rolling 6- banded good mornings 7- glute bridges 8- cardio 9- air squats 10- front plankSWEATMetcon (AMRAP – Rounds and Reps)amrap in 30 min: 10 WB 10 KB Swings 10...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- banded pull aparts 2- air squats 3- arm circles 4- knees to waist on pull ups bar 5,6- cardioWeightliftingShoulder Press (10 sets )Emom for 10 min: 3 rep BB shoulder pressMetconMetcon (No...

Home wod

CrossFit Lions West – CrossFitMetconMetcon (Time)For time: 10 burpees rest 2min 10 burpees 25 push-ups rest 2 min 10 burpees 25 push-ups 50 lunges rest 2 min 10 burpees 25 push-ups 50 lunges 100 sit-ups rest 2 min 10 burpees 25 push-ups 50 lunges 100 sit-ups 150...