WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Go Wod warm-upMetconMetcon (AMRAP – Rounds and Reps)Amrap in 35 min: 100/75 cal cardio 90 air squats 80 empty bar push press 70 empty bar hang power cleans 60 abmat...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- cardio 2- cardio 3- air squats 4- hang power clean 5- supinated bar hang 6- power clean 7- jumping jack 8- seated straddleWeightliftingMetcon (No Measure)Clean + Hang Clean: E2MOM x 6 Set 1-2 =...

LS # 104

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- cardio 2- face down chest stretch right side 3- face down chest stretch left side 4- 40 sec push-up plank hold 5- happy babyLIFTMetcon (No Measure)5×20 rep bench rest 2 minSWEATMetcon...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1- seated hamstring stretch RS 2- seated hamstring stretch LS 3- glute bridges 4- happy baby 5,6,7- skipping 8- DL 9- downward facing dog 10- sit-upsWeightliftingMetcon (No Measure)E2MOM for 10...

tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- arm circles 4- banded tricept stretch RS 5- banded tricept stretch LS 6- push press + split jerk (switch back and forth each rep) 7- sit-ups 8- glute bridges 9- pigeon pose RS 10-...