WOD Archive

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,...

CrossFit – Sat, Mar 18

CrossFit Lions West – CrossFitWarm up (No Measure)Easy 400m run 1,2,3 Rolling 4 – Dowel shoulder pass throughs 5 – Air squats 6 -Pigeon pose 7 – Clean and jerk warm upclean deadlift jump and shrug clean high pull muscle clean power clean squat...

CrossFit – Fri, Mar 17

CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- Cardio 4,5 – Rolling 6 – Banded Tricep Stretch 7 – PNF Shoulder External Rotation 8 – Squatted Dowel Pass Throughs 9 -Worlds Greatest Stretch 10 -Squat OpenerIn the hole...