WOD Archive

Mayhem Affiliate 10/26/2022

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will be back squatting for a 10rm and then...

LIFT + SWEAT – Tue, Oct 25

CrossFit Lions West – LIFT + SWEATWarm-up (No Measure)Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintMetcon (4 Rounds for time)Row: Anaerobic Power Workout 4 Sets 500m at RPE7 -Rest 1 Min- 200m at RPE9 *Rest 3 Min...

Mayhem Affiliate 10/25/2022

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5- pigeon pose 6- rack chest stretch 7- 30 sec burpee 8- overhead squats 9- good mornings 10- front plankWorkoutMetcon (No Measure)A. 50 Thrusters for time 75/55 B. Amrap in...

CrossFit – Sat, Oct 22

CrossFit Lions West – CrossFitWarm up (No Measure)3 sets: 12 walking lunges 12 kb swings 4 min rolling Pigeon pose 1 min per Glute bridges 1 minMetcon (No Measure)EMOM for 6 min: 30 sec max rep gorilla dl Amrap in 8 min: 10 push ups 8 TTB 6 db front squats EMOM...

CrossFit – Wed, Oct 19

CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2-cardio 3- dowel thrusters 4- good mornings 5- Power clean + front squat+split jerk 6- split jerk 7- roll to straddle 8- happy babyWeightlifting (No Measure) Clean & Jerk: 1 Power Clean + 1 Front...