WOD Archive

Mayhem Affiliate 11/30/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 5 Front Squats (empty bar) 5 Strict Press 5 Up Downs 10 Lateral Bar Jumps 2. Workout Prep 3 sets 3 Thrusters (build-in...

Mayhem Affiliate 11/29/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x...

LIFT + SWEAT – Tue, Nov 29

CrossFit Lions West – LIFT + SWEATWarm-upAssault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fastMetcon (No Measure)3 Sets 2 Sec at RPE2 2...

Mayhem Affiliate 11/28/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 30-sec assault bike 5 Wall ball Squats 5 Wall ball Push press 5 Stepback...

Mayhem Affiliate 11/27/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkout One (Distance) “BikeErg Lactate Threshold” 2 Rounds 3x (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min at RPE2...