WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- dowel pass throughs 4- good mornings 5- air squats 6- dowel press 7- supinated bar hangWeightliftingMetcon (No Measure)EMOM for 10 min: 6 strict DB pressMetconMetcon (AMRAP –...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- skipping 3- overhead squats 4- Couch stretch rs 5- couch stretch ls 6- quad roll rs 7- quad roll ls 8- glute bridges 9- seated straddle 10- happy babyWeightliftingBack Squat (7 sets)E2MOM x 7...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2-cardio 3,4- hip flexor lacross ball smash 5- hang squat snatch 6- push-up plank hold 7,8- kb calve stretchWeightliftingA: Metcon (No Measure)Bench Press E2MOM for 10 min: 6 repsGymnasticsMetcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- banded good mornings 4- banded pull-aparts 5- air squats 6- hang power clean + power clean 7,8- banded wrist stretchbanded wrist stretch: setup band at bottom of rack. face away from...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- air squats 2- passive bottom of squat hold 3- quad roll RS 4- quad roll LS 5- beat swings 6- KB calve smash RS 7- KB calve smash LS 8- glute bridgesWeightliftingMetcon (No Measure)Power Snatch:...