WOD Archive

Mayhem Affiliate 11/26/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec cal cardio 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6 Lateral Bar Hops 2. Workout Prep 3 sets:...

Mayhem Affiliate 11/25/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 50m Jog 10 sec handstand hold 5 Single Arm Dumbbell Press (each side) 5 Scap Pull-ups 2. Workout...

Mayhem Affiliate 11/24/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 Kettlebell Sumo Deadlifts 5 Kettlebell Swings (to eye level) 5 Wall...

LIFT + SWEAT – Thu, Nov 24

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 (Calories)5 Cals at RPE8 10 Cals...

Mayhem Affiliate 11/23/2022

AnnouncementsWe are going to do the crossfit wod for classes tomorrow.CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7s -into- 4 min AMRAP 5 Push ups 10 situps 15 air...