WOD Archive

saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min gowod warm upWeightliftingMetcon (No Measure)Deadlift E2MOM x 4 Set 1-2 = 6 reps at 70% Set 3-4 = 6 reps at 75%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 30 200m farmers walk 400m Run...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- power clean 4- split jerk 5- arm circles 6- front plank 7- glute bridgesWeightliftingClean and Jerk (8 sets)Clean and Jerk: EMOM 5 3 reps at 70-75% 60s rest EMOM 3 1 rep at...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB high pulls max rep BB curl rest 90 secBB high pull is like the SDHP but without the hips. Strict shoulder/trap...

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 stretchWeightliftingMetcon (No Measure)Squat Snatch: EMOM 10 1 rep at 70-75%MetconMetcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 15 min: 1- 40 sec cardio 2- 7 WB + 5 burpees 3- 15 KB swingsbuild up intensity as you go along. Pick a light KB for the american swingsWeightliftingSplit Jerk (6 sets)E2MOM x 6 Set 1-2 = 3 reps at...