WOD Archive

Thursday LIFT sweat

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)8 min: 1 – cardio 2- cardio 3- seated straddle 4- bottom of squat hold 5- slow air squats 6- roll right lat 7- roll left lat 8- roll mid/upper backLIFTA: Warm-up (No Measure)5 sets: 5 strict pull...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- jump rope 3- good mornings 4- hang power clean 5- power clean 6- reverse lunges 7,8- lat rollWeightliftingMetcon (No Measure)Power Clean + Hang Power Clean: EMOM 12 Set 1-4 = 2+2 at 60-65%...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4- front plank 5- air squats 6- lacrosse ball chest RS 7- lacrosse ball chest LS 8- pigeon pose rs 9- pigeon pose ls 10- glute bridgesLIFTBench Press (10×3 )EMOM 10 3...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Amrap in 10 min: 8 burpees 16 walking lunges 200m runWeightliftingMetcon (No Measure)Power Snatch + Hang Power Snatch: EMOM 12 Set 1-4 = 2+2 60-65% Set 5-8 = 1 + 2 65-70% Set 9-12 = 1+1 at...

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Let’s get jacked!!! See ya tomorrowLIFTMetcon (No Measure)A. E2mom for 8 min: 10 rep bench press 10 db flys B. E2mom for 8 min: 10 rep bent over row 10 bent over fly’s C. Emom for 20min: 1- 20...