WOD Archive

Mayhem Affiliate 01/29/2022

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 Intervals” 5 Sets 1 Min Easy, Standing, High Damper (55-60 RPM), 1 Min Hard,...

Mayhem Affiliate 01/28/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)5 Min rolling Amrap in 5 min: 5 dowel squat cleans 10 knees to waist 5 burpees ​​​​​​Workout (Time) For time: 50 squat cleans 95/65 (7 min time cap) rest 5 min (rest starts at the 7 min mark) 50 db bench press...

Mayhem Affiliate 01/27/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1- jumping jacks 2- arm circles 3,4- calve stretch 5- seated straddle 6- banded 7’s 7,8- runners stretchMetcon (No Measure)Amrap in 20 min: 400m run 12 hang power Snatch 75/55 12 push press 75/55 12...

LIFT + SWEAT – Thu, Jan 26

CrossFit Lions West – LIFT + SWEATWarm-up8 min: 1- air squats 2- supinated bar hangs 3- glute bridges 4,5- lat roll 6- beat swings 7,8- couch stretchMetcon (Time)For time: 200/150 cal cardio rest 3 min 35 Goblet squat 53/36 rest 2 min 15 pull-ups rest 1 min 35...

Mayhem Affiliate 01/26/2023

CrossFit Lions West – CrossFitLIFT+ SWEAT programming today (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP P1: 1:00 Machine P2: 3 Inch Worms 5 Deadbugs (each side) 5 Roll and Reach 2 Sandbag Deadlifts (build...