WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- row 3- air squats 4- good mornings 5- chest rack stretch 6- front plank 7- passive bottom of squat holdMetconA: Metcon (Time)For time: 50/40 cal Row 50 Wall Balls 20/14 50 sit-ups 50/40 Bike...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- hang power snatch 3- hang squat snatch 4- quad roll rs 5- quad roll ls 6- upper back rollWeightliftingMetcon (No Measure)Snatch Complex: Hang Squat Snatch + below the knee Squat...

Saturday CrossFit

CrossFit Lions West – CrossFitMetconA: Metcon (AMRAP – Reps)Death By BurpeeB: Metcon (No Measure)800m KB carryC: Metcon (No Measure)EMOM for 10 min: 7 light power cleans

Friday workout

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Amrap in 7 min: 10 air squats 10 kb swings 10/8 cal cardioLIFTA: Metcon (No Measure)Emom for 10 min: 6 rep bench pressB : Metcon (No Measure)5 sets: 10 BB good mornings 10 seated Arnold presses Rest 1 minC...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioLIFTMetcon (No Measure)Emom for 6 min: 1- 20 db press 2- 6 db rdl per Emom for 6 min: 1- 20 situps 2- 1 min front plankSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 20...