WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rolling Power clean with empty bar 1 min push jerk empty bar 1minWeightliftingMetcon (No Measure)Emom for 10 min: 20 sec max rep strict pull upsPick a pull-up progression that you can do...

CrossFit – Mon, Feb 20

CrossFit Lions West – CrossFitWarm up (No Measure)6 min: 1- cardio/ air squats 2- cardio / air squats 3- 30 sec burpees 4- seated straddle 5- world’s greatest stretch 6- happy babyMetcon (Time)In teams of 2: Complete: MM teams: 400 cal FF teams: 320 cal MF...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jump rope 2- sumo dl 3- bar hang 4- glute bridge 5- jump rope 6- pigeon poseWeightliftingSumo Deadlift (6 sets )E3MOM x 6 Set 1 = 6 reps at 75% Set 2 = 4 reps at 80% Set 3 = 2 reps at...

CrossFit – Fri, Feb 17

CrossFit Lions West – CrossFitWarm-up (No Measure)10 min: 1,2,3- row 4- knees to waist 5,6- Power cleans 7- air squats 8,9,10- rolling23.1 CrossFit Open WOD Metcon “23.1”: Complete as many reps as possible in 14 minutes of: •60-calorie row •50 toes-to-bars • 40...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioLIFTMetcon (No Measure)Emom for 6 min: 1- 10 goblet squats 2- 10 db bent over row per arm Emom for 6 min: 1- 10 DB RDL (1 DB in each hand) 2- 10 db curlsSWEATMetcon (No...