WOD Archive

Mayhem Affiliate 11/22/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30 sec ski (easy) 20 sec ski (mod) 10 sec ski (hard) 10 Plate Toe Taps (each side) 2 Box Steps-Ups (each side) 2 Box Jumps You can also row 2....

LIFT + SWEAT – Tue, Nov 22

CrossFit Lions West – LIFT + SWEATWarm-upRow 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintMetcon (Calories)5 Min at RPE3 100m at RPE8-9, 200m at RPE2-3 100m at RPE8-9, 200m at RPE2-3 -Rest 3 Min- 200m at RPE9, 300m at...

Mayhem Affiliate 11/21/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec bike erg 5 jumping air squats 4 Single Arm Dumbbell Deadlift (each side) 4 Single Arm Dumbbell Hang Snatch (each...

Mayhem Affiliate 11/20/2022

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” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2...

Mayhem Affiliate 11/19/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 1:00 Machine -into- 3 sets: 20 Plate Hops 5 burpeea 10 Suitcase Deadlifts (each) 2. Workout Prep 3 sets: 10/8 cal cardio 2 Burpee Deadlifts -rest 30 seconds...