WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4,5- rolling 6- snatch pull 7- squat snatch 8- seated straddleWeightliftingMetcon (No Measure)Snatch Pull + Squat Snatch + OHS E90s x 5 1+1+1 at 70%MetconMetcon (No Measure)EMOM...

Saturday crossfit

CrossFit Lions West – CrossFitMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in....

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2 cardio 3- supinated bar hang 4- roll left lat 5- roll right lat 6- chest stretch in rig 7- happy babyGymnasticsMetcon (No Measure)5 sets: max rep strict pull-ups near max set of push-ups rest 2...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- air squats 2- alternating single leg RDL (no weight) 3- seated straddle 4- push-up plank hold 5- glute bridgesLIFTMetcon (No Measure)5 sets: 6 single leg DB RDL per side rest 1 minSWEATMetcon...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- clean pull 3- squat clean 4- beat swings 5- banded lat pull down 6- reverse lungesWeightliftingMetcon (Weight)E2MOM x 6 Clean pull + Squat clean + Front Squat Set 1-4 = 2+1+1+1 at a...