WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- air squat 4- passive bottom of squat hold 5- beat swing 6- banded pull aparts 7- power snatch 8,9,10- rollWeightliftingFront Squat (8 sets)Front Pause Squat: E2MOM x 8 Set 1-2 = 4...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- air squats 2- seated straddle 3- glute bridges 4- arm circles 5- power clean 6- push jerk 7- floor wrist stretch 8- happy babyWeightliftingMetcon (No Measure)Clean Complex: Clean + Front Squat +...

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...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- Jumping jacks 2- squats 3- snatch width dl 4- hang power snatch 5,6- world’s greatest stretchMetconMetcon (No Measure)Emom for 10 min: 1- 4 over the bar burpees + 3 power snatch 115/75 2-...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- supinated bar hang 4- roll to seated straddle 5- air squats 6- arm circles 7,8- lat rollGymnasticsMetcon (No Measure)HSPU + Pull-up complex: EMOM 10 1. 10 HS Hold + 5-7 HSPU (strict...