WOD Archive

Mayhem Affiliate 01/25/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Up Downs + Plate Step Up 5 Bench Press...

LIFT + SWEAT – Tue, Jan 24

CrossFit Lions West – LIFT + SWEATMetcon (AMRAP – Rounds and Reps)Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One...

Mayhem Affiliate 01/24/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Assault/Echo Bike (each pace) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5...

Mayhem Affiliate 01/23/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 world’s greatest stretch (each side) 5 Tempo Back Squats (empty bar) 5...

Mayhem Affiliate 01/22/2022

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 3200m at RPE3-4 90sec at RPE2-3 2000m at RPE4-5 -Rest 90 Sec- 4x...