WOD Archive

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- jump rope 3- dowel pass throughs 4- overhead squats 5,6- lat rolls 7,8- bottom of squat holdWeightliftingOverhead Squat (6 sets)OHS: E2MOM x 6 Set 1 = 3 reps at 70% Set 2-3 = 2 reps at...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)11 min: 1,2,3- cardio 4,5 – roll quads 6- hang squat clean 7- push jerk 8- seated straddle 9- supinated bar hang 10,11- worlds greatest stretchWeightliftingMetcon (Weight)E2MOM x 6 Squat Clean +...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3,4,5- rolling 6- dowel strict press 7- air squatsLIFTMetcon (No Measure)EMOM for 10min: 1- 10 DB strict press 2- 7 DB single leg RDL per sideSWEATMetcon (AMRAP – Rounds and...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- rowing 3- glute bridges 4,5- hamstring roll 6- DL 7- seated straddle 8- happy babyWeightliftingDeadlift (6 sets)E2MOM x 6 Set 1 = 5 reps at 75% Set 2-3 = 3 reps at 80-85% Set 4-6 = 3...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3- cardio 4,5,6 – rolling 7- strict press 8- split jerk footwork 9- split jerk 10- bottom of squat holdWeightliftingSplit Jerk (6 sets)E2MOM x 6 Set 1 = 3 reps at 65-70% Set 2 = 2...