WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4 – rolling 5- air squats 6- glute bridges 7- passive bottom of squat hold 8- beat swingsWeightliftingMetcon (No Measure)Back pause Squat: E3MOM x 4 4 reps at 75% of 1RM back...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- push-up plank hold 45 sec 3- supinated bar hang 4- behind the neck split jerk 5- split jerk 6- seated straddleWeightliftingMetcon (Weight)Push Press + Push Jerk: E2MOM x 6 Set...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- 30 sec dowel pass overs, 30 sec dowel presses 4- air squats 5- bottom of squat hold 6- glute bridges 7- seated straddle 8- power snatchWeightliftingMetcon (Weight)Snatch Complex E2MOM...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min: 1- 45 sec cardio 2- 10 reverse lunges + 10 sit-ups 3- 15 light KB swingsMetconMetcon (Time)5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 air squats 400m run (1000/900 bike,...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- lacross ball in hip 3- air squats w/ hip circle 4- bottom of squat hold 5- glute bridges 6- beat swings 7- banded pull- a partsWeightliftingMetcon (No Measure)Back Squat box squats 8×2,...