WOD Archive

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...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- row 3- air squats 4- bottom of squat stretch 5- glute bridges 6- rack chest stretch 7- dowel strict pressMetconA: Metcon (No Measure)E4MOM x 5 16/12 cal Row 20 Wall Balls 20/14 16/12 cal RowIf...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rolling Power clean with empty bar 1 min push jerk empty bar 1minWeightliftingMetcon (No Measure)Emom for 10 min: 20 sec max rep strict pull upsPick a pull-up progression that you can do...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rolling hang power snatch 1 min power snatch 1 minWeightliftingMetcon (No Measure)EMOM for 12 min: 2 power snatchesMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 1 Wall Walk 3 Dual...