WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min (roller and band): 1,2- wall forearm roll 3,4- banded pigeon 5,6- hamstring roll 7,8- The knight to hamstring stretch 9- Squat to standWeightliftingBack Squat (4 sets)E2MOM x 4 Set 1-2 = 4 at 70%...

Happy B Day Carla

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2-easy cardio 3- rack chest stretch 4,5- lower back roll 6- squat to stand 7- passive bottom of squat holdMetconA: Metcon (AMRAP – Rounds and Reps)30 min: 48 plate jump burpee buy in: then...

Friday workout

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- squat to stand 4- seated straddle 5- hang squat clean 6,7- split jerkWeightliftingMetcon (No Measure)2 Hang squat clean + 2 push jerk + 1 split jerk E2mom x6MetconMetcon (Time)For...

LS #79

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 6 min: 1- 40 sec cardio 2- 14 reverse lungesLIFTMetcon (No Measure)EMOM for 12 min: 1- 10 rep tempo goblet squat, 3 sec negative 2- 30 sec bottom of squat hold — activeReally fight for...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- turn back stretch 3- rainbow stretch 4,5- lower back roll 6- back stretchLIFTA: Metcon (No Measure)Bench + Reverse fly’s E2MOM x 6 Bench Press 4 reps Into Reverse fly’s 10 repsB:...