WOD Archive

CrossFit – Wed, Feb 15

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1- air squats 2- seated straddle 3,4,5 – Squat Snatch technique work 6- knees to waist 7- banded 7s 8- glute bridgesMetcon (3 Rounds for calories)3 sets: 2 minute AMRAP 16 alternating Single DBLunge...

CrossFit – Mon, Feb 13

CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2- cardio 3- banded good mornings 4- supinated bar hang 5- seated straddle 6- reverse lunges 7,8- roll quadsMetcon (Time)4 Sets: 12 Kettlebell Swings (53/35) 12 Kettlebell Goblet Squats (53/35) 12...

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- chest roll 3,4- prone chest stretch 5- reverse lunge 6- wrist mobilization 7,8- t spineLIFTMetcon (No Measure)Emom for 10min: 1- 30 sec max rep push-up 2- 30 sec max rep jumping...

CrossFit – Fri, Feb 10

CrossFit Lions West – CrossFitwarm up (No Measure)9 min: 4 min easy cardio 3 min practicing the bear complex with the dowel couch stretch 1 min per sideMetcon (Time)50/40 Cal cardio -into- 4 Rounds 40 abmat situps *4 Bear Complex (135/95) -into- 50/40 Calorie...

CrossFit – Wed, Feb 8

CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- cardio 4,5,6- rolling 7- air squats 8- alternating hang power clean light DB 9- beat swings 10- PlankStrict Press (No Measure)EMOM for 10 min: 6 BB bent over rowsMetcon (No Measure)AMRAP 18 20...