WOD Archive

CrossFit – Mon, Mar 13

CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- cardio 4,5,6- roll 7- strict press 8- air squats 9- rack chest stretch 10- supinated bar hangPump session (No Measure) Mayhem Mini-Pump: 3 Rounds: 10 Bench Press @ RPE 7 -rest 1 min- 10 standing db...

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3,4-kb calve smash 5- dowel pass throughs 6- dowel press 7,8- pigeon poseMetconA: Metcon (No Measure)Emom for 12 min: 1- 45 sec Box Jump Overs 2- 30 sec burpee pull up 3- 30 sec hspuB :...

CrossFit – Wed, Mar 8

CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- cardio 4,5,6- bottom of squat hold 7- hang squat snatch 8- snatch grip press 9- seated straddle 10- happy babySquat Snatch (No Measure)Hang Squat Snatch Speed Ladder: 2 Times Through: 5 Hang Snatch...

CrossFit – Fri, Mar 3

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 15 light db press 15 light db rows 15 db light db thrusters 1 min bottom of squat holdMetcon (No Measure)CrossFit Games Open 23.3 RX (Ages 16-54) (Time)Starting with a 6-minute time...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min coaches choice stretch/rollLIFTMetcon (No Measure)5 sets: 10 rower curls 10 single arm db rows per rest 1 minSWEATMetcon (No Measure)EMOM for 18 min: 1- 15/12 cal ski 2- 6 devils press 3- 15-20...