WOD Archive

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min cardio 4 min rollingLIFTMetcon (No Measure)5 sets: 10 single arm press per arm 10 strict pull ups Rest 1 minThe pull ups are an unbroken set. The vast majority of us are going to use a...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- seated straddle 2- pigeon pose R side 3- pigeon pose L side 4- Curly Jeffs 5- supinated bar hang 6- floor wrist stretch 7- dowel push jerksMetconA: Metcon (Time)50 Shoulder To Overhead for time...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- cardio 3- air squats 4- passive bottom of squat hold 5- worlds greatest stretch Right side 6- worlds greatest stretch Left sideWeightliftingMetcon (No Measure)Front Box Squat: E3MOM x 6 Set 1 =...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jump rope 2- sumo dl 3- bar hang 4- glute bridge 5- jump rope 6- pigeon poseWeightliftingSumo Deadlift (6 sets )E3MOM x 6 Set 1 = 6 reps at 75% Set 2 = 4 reps at 80% Set 3 = 2 reps at...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3 – rolling 4- air squats 5- passive bottom of squat hold 6- 40 sec light KB swing 7- DL 8- happy babyWeightliftingMetcon (No Measure)Back Squat Box Squat E3MOM x 3 8 reps at...