WOD Archive

CrossFit – Tue, Oct 11

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2-cardio 3- beat swings 4- light db strict press 5- air squats 6-arm circles 7- glute bridges 8- seated straddleGymnastics MetconAMRAP 7 15/12 calories 4 Muscle Ups/ 8 Pull-ups 10 Wallballs 2 Muscle...

CrossFit – Mon, Oct 10

CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- rolling 4- air squats 5- Thoracic rotations 6- roll to straddle 7- push up plank 8- bar hang 9- walking lunges 10- burpeesMetcon (No Measure)Amrap in 42 min 1 min on, 1 min off: Cal ski Tuck jump...

CrossFit – Sat, Oct 8

CrossFit Lions West – CrossFitWarm up (No Measure)EMOM for 12 min: 1- 40 sec ski 2- 40 sec bike 3- 40.sec rowGymnastics (No Measure) 4 sets: 15/10 cal cardio 10 OHS 95/65 3 muscle ups / 6 pull ups rest 90 sec Rest 4 min 4 sets: 12/9 cal cardio 10 alternating DB...

CrossFit – Fri, Oct 7

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1-cardio 2-walking lunges 3-power snatch 4-roll to.straddle 5,6-banded wrist stretch 7-glute bridges 8- 30 sec pigeon per sideWeightlifting (No Measure) Power Snatch: E2MOM x 5 5 Power Snatch singles at...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 10 min: 40 sec cardioLIFTMetcon (No Measure)5 sets: 10 BB bent over rows Max set of.light bent over flys rest 1 minSWEATMetcon (No Measure)4 rounds: 30 sec max rep cal cardio 30 sec rest 30...