WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- Good mornings 3- supinated bar hang 4- hang squat snatch 5- pigeon pose RS 6- pigeon pose LSWeightliftingSnatch (6 sets)Hang Squat Snatch + Squat Snatch + OHS: E2MOM x 6 Set 1-2 =...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Go WOD w/uWeightliftingBack Squat (6×3 )rest 90 sec between setsMetconMetcon (AMRAP – Rounds and Reps)amrap in 20 min: 15/12 cal cardio 30 air squats 15 KB Swings rest 1...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- calf activation 3- dynamic hamstring stretch 30 sec per 4,5-samson stretch 6,7-pnf shoulder internal rotationLIFTA: Power Clean (8 sets)emom for 8 min: 3 rep power cleanb: Push Press (8...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)GO WOD w/uMetconA: Metcon (AMRAP – Rounds and Reps)amrap in 10 min: 20/15 cal ski 20 jumping lungesB: Metcon (AMRAP – Rounds and Reps)amrap in 10 min: 5 pull-ups 10 push-ups 15 air squatsC:...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3,4,5- rolling 6- dowel strict press 7- air squatsLIFTMetcon (No Measure)EMOM for 10min: 1- 10 DB strict press 2- 7 DB single leg RDL per sideSWEATMetcon (AMRAP – Rounds and...