WOD Archive

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- hang power snatch 2- overhead squat 3- beat swing 4- glute bridges 5- hang squat snatches 6- seated straddle 7- front plank 8- reverse lungesWeightliftingMetcon (No Measure)Snatch Volume: EMOM 5...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- seated straddle 4- glute bridges 5- DL 6- supinated bar hang 7- front plank 8- shoulder press 9- bottom of squat hold 10- russian kb swingLIFTMetcon (No Measure)EMOM 9 1. 20 sec max...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 5 burpees 7 sit-ups 9 cal cardio 12 air squatsMetconMetcon (AMRAP – Rounds and Reps)Amrap in 30 min: 200m db carry 20 alternating db snatches 20 reverse lunges 20/15 cal...

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Pair off and warm up each exercise.MetconMetcon (Time)Partner wod for time: 1 partner works at a time, work does not need to be broken up evenly. 50 devils press 60 wallballs 70 push ups 80 jumping lunges...

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- front squatsWeightliftingFront Squat (4 sets)Front Squat Cluster: E3MOM x 4 Set 1-2 = 4.4 at 70% Set 3-4 = 2.2 at 80% rack it...