WOD Archive

CrossFit – Mon, Oct 17

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1- overhead squats 2- hang power snatch 3- Snatch pull + below knee squat snatch 4,5- pigeon pose 6- seated straddle 7,8- runners stretchBrWeightlifting (No Measure)Squat Snatch: E2MOM x 6 Snatch Pull +...

CrossFit – Sat, Oct 15

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2- row 3- air squats 4- supinated bar hang 5- push up plank hold 6- banded pull aparts 7,8- lat rollGymnastics conditioning (No Measure) Amrap in 8 min: 15/10 calorie Row 10 Thrusters 75/55 2 Bar Muscle...

CrossFit – Fri, Oct 14

CrossFit Lions West – CrossFitWarm-up (No Measure)10 min: 1,2,3,4- cardio 5,6,7- power snatch tech 8,9,10- power clean+ push jerk techWeightliftingWeightlifting Power Snatch: E2MOM x 5 5 Power Snatch Singles at 70% – Power Clean & Push Jerk: E2MOM...

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: 6 single leg db rdl per side 12 bench dips 12 BB bicept curls rest 90 secSWEATA: Metcon (No Measure)Devil’s...

CrossFit – Wed, Oct 12

CrossFit Lions West – CrossFitwarm-up (No Measure)7 min: 1- cardio 2- overhead squats 3- power clean 4- split jerk 5- glute bridges 6,7- banded wrist mobilityWeightlifting (No Measure) Clean & Jerk: 1 Paused Power Clean + 1 Low Hang Power Clean + 1 Front...