WOD Archive

LIFT + SWEAT – Tue, Dec 27

CrossFit Lions West – LIFT + SWEATMetcon (Time)6 rounds each: you go, I go style 30 yard sled push (2×45/1×45) 15 wall balls 250m run

Mayhem Affiliate 12/25/2022

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 Sets: 1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin” 90 Sec Hard...

Mayhem Affiliate 12/24/2022

CrossFit Lions West – CrossFitWorkout (Time) 12 Days of Christmas: 1 DB Thruster 2 DB Front Squats 3 DB Power Cleans 4 Devil’s Press 5 Wall walks 6 Tuck jump burpees 7 Toes to bar 8 Cal Bike 9 Cal Ski 10 Jumping lunges 11 Pull-ups 12 rounds of 2 pull-ups,...

Mayhem Affiliate 12/23/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)5 min cardio 5 min rollWorkout (No Measure)A. 6 Sets: 5 power cleans 10 TTB Rest 90 sec † increase load on clean in each set, B. 6 sets: 10 BB bent over rows 15 back ext Rest 90 sec C. Amrap in 15 min: 30 box...

LIFT + SWEAT – Thu, Dec 22

CrossFit Lions West – LIFT + SWEATWarm up (No Measure)5 min rolling 5 min: 5 air squats 5 burpees 5 cal cardioSweat (AMRAP – Rounds and Reps)Amrap in 30 min: 20 kb swings 20walking lunges 20 sit ups 40/32 cal cardioTry and switch up.your cardio each...