WOD Archive

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...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- overhead squats 2- Couch stretch rs 3- couch stretch ls 4- quad roll rs 5- quad roll ls 6- glute bridges 7- seated straddle 8- happy babyWeightliftingBack Squat (7 sets)Back Squat: E2MOM x 6 Set...

Sweat

CrossFit Lions West – LIFT + SWEATWarm-upIts been a big 3 days of training, so we are going to take it easy today. Have fun and have a good sweat and stretchWarm-up (No Measure)5 min rolling 5 min easy cardio 5 min bottom of squat passive hold 5 min seated...