WOD Archive

Mayhem Affiliate 11/18/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5 Power Cleans 5 Thrusters 2. Strength Prep...

LIFT + SWEAT – Thu, Nov 17

CrossFit Lions West – LIFT + SWEATWarm up (No Measure)8 min: 1,2,3 – cardio 4- air squats 5- plank 6- glute bridges 7,8 – world’s greatest stretchMetcon (AMRAP – Rounds and Reps)Amrap in 30 min: 25 devils press 35/20 1 min front plank 50...

Mayhem Affiliate 11/16/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30-sec cal cardio 5 Kettlebell Swings to Eye Level (focus on hip extension) 5 Hand Release Pushups 2. Workout Prep 1 set: 5/4 Cal cardio 5 Kettlebell...

LIFT + SWEAT – Tue, Nov 15

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)3 Sets 1 Min at RPE2-3 8...