WOD Archive

Mayhem Affiliate 01/17/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)7 min: 1- cardio 2- air squats 3- hang power clean 4- squat clean 5- beat swings 6- glute bridges 7- seated straddleSquat Clean (Weight)10 min to build to a heavy single Newer athletes will use this time to...

LIFT + SWEAT – Tue, Jan 17

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 (Time)”Aerobic” 5 Sets 800m at RPE6-7 200m at RPE9 *Rest 2-3 Min between sets. *Total Distance:...

Mayhem Affiliate 01/16/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Warmup Hip Halo Warmup -into- 6 min AMRAP 3 Power Clean (empty bar – build across) 5 Up Downs to seal pose 10 Lateral Bar Hops 2. Workout Prep 2 sets: 3...

Mayhem Affiliate 01/15/2022

CrossFit Lions West – CrossFitWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkout One (Distance) “BikeErg Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery...

Mayhem Affiliate 01/14/2023

CrossFit Lions West – CrossFitWarm-up (No Measure)9 min: 1,2,3- Cardio 4- Good mornings 5- air squats 6- pigeon pose RS 7- pigeon pose LS 8- front plank 9- Glute bridgesWorkout (Time)For time: 21 Deadlifts 225/155 21/17 Cal cardio 15 Deadlifts 21/17 Cal Echo...