WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- rolling 3- chest stretch in rig 4- sit-ups 5- seated straddle 6- downward facing dog 7- bar hangLIFTBench Press (10 x2 )Speed Bench Press: EMOM 10 2 reps at 50-60 % of 1RMMetconMetcon (No...

monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- Hang power snatch 3- supinated bar hang 4- banded pull-aparts 5- power snatch 6- happy babyWeightliftingA: Snatch (12 sets)Snatch Skill: EMOM 12: Power Snatch + Hang Power Snatch...

Saturday CrossFit

CrossFit Lions West – CrossFitMetconCrossFit Games Open 22.3 RX (Ages 16-54) (Time)For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rollingLIFTMetcon (Weight)6 sets: 5 rep bench pressMetconMetcon (AMRAP – Rounds and Reps)amrap in 20 min: 10 push-ups 10 light db RDL (DB in each hand) 20/15 cal cardio rest 1...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB high pulls max rep BB curl rest 90 secBB high pull is like the SDHP but without the hips. Strict shoulder/trap...