WOD Archive

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- chest rack stretch 4,5- lacrosse ball chest smash 6- dowel thrusters 7- supinate bar hang 8- happy baby 9,10- couch stretchLIFTBench Press (8 sets)E2MOM x 8 Set 1-3 = 3 at 60%...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min coaches choice stretch/rollLIFTMetcon (No Measure)5 sets: 10 db bicept curls 10 bench dips 10 BB good mornings rest 1 minSWEATMetcon (No Measure)EMOM for 21 min: 1- 15/12 cal cardio 2- 20...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2- cardio 3- dowel pass throughs 4- hang squat snatch 5- bottom of squat hold 6,7- KB calve stretch 8,9- power clean and jerkWeightliftingSnatch (7 sets)E2MOM x 7 Set 1-2 = 3 at 60% Set 3-4 =...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- air squats 4- light KB swings 5- passive bar hang 6,7- lat rollWeightliftingBack Squat (6 sets)E2MOM x 6 Set 1 = 5 at 75% Set 2-3 = 3 at 80-85% Set 4-6 = Build to a...

Monday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2,3- rolling 4- strict press 5- supinated bar hang 6- banded pull aparts 7- glute bridges 8,9- pigeon poseWeightliftingPush Press (8 sets)E2MOM x 8 Set 1-3 = 3 at 60% Set 4-5 = 2 at 70%...