WOD Archive

CrossFit – Wed, Mar 29

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2-cardio 3- good mornings 4-supinated bar hang 5- push up plank hold 6- flute bridges 7- banded 7sLIFT (No Measure) Deadlift: 4 sets: 10 reps @ – RPE 6-7 *Rest 2:00-2:30 b/t setsMetcon (AMRAP –...

CrossFit – Tue, Mar 28

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2-cardio 3,4- chest roll 5- strict press 6- arm circles 7- banded 7sLIFT (No Measure) 4 sets: 5 Seated Overhead DB Press Max Bench DB Bench Press Rest 2minMetcon (No Measure)3 sets: 12-9-6 (9-7-5)...

CrossFit – Wed, Mar 22

CrossFit Lions West – CrossFitWarm up (No Measure)EMOM for 10 min: 1- 45 sec cardio 2- 10 air squats+ 5 burpeeswarm up pace. Adjust squats and burpee number as neededDeadlift (No Measure) Deadlifts: 4 x 10 at 6-7/10 RPE rest as needed between setsMetcon (AMRAP...

CrossFit – Tue, Mar 21

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2,3- cardio 4- 30 sec burpees 5- rack chest stretch 6- arm circles 7- 30 sec kb swing 8- supinated bar hangMini Pump (No Measure)3 rounds: 10 Bench Press at RPE 7-8 -rest 1 minute- 10 Seated Tricep DB...

CrossFit – Mon, Mar 20

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2,3- cardio 4- air squats 5,6- world’s greatest stretch 1 min per side 7,8- quad rollBack Squat (No Measure)15min 2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat In between sets,...