WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2 – banded triceps stretch 3- Bar passes 4- The wall hinge 5,6- banded hip opener 7- 1 shoulder press + 1 push press + 1 push jerk 8- air squatsWeightliftingMetcon (No Measure)Shoulder Press...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4- wall hinge 5,6- the wall twist 7- band pass in squat position 8- 5 sec snatch DL 9- hang squat snatch with 2 sec hold at the bottom 10- seated straddleWeightliftingMetcon...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3- row 4,5- quad roll 6- push press 7- air squats 8- glute bridgesWeightliftingMetcon (No Measure)Push Press E2MOM x 6 Set 1-3 = 5 reps at 70% Set 4-6 = 3 reps at 75-80%MetconMetcon...

Saturday crossfit

CrossFit Lions West – CrossFitMetcon (No Measure)0-5 easy cardio 5-10 medium cardio 10-15 Sonam devils presses 15-25 amrap 7 cal cardio + 20 air squats + 20 situps 25-30 rest 30-40 2 sets 30 power cleans 30 sprawl burpees 40-45 hard...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4- lat roll 5,6-lower back roll 7- beat swings 8- squat clean and jerkWeightliftingClean and Jerk (6 sets)E2MOM x 6 sets Set 1-2 = 3+1 at 65% Set 3-4 = 2+2 at 70% Set 5-6 = 1+3...