WOD Archive

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2,3,4 – roll 5- air squat 6- arm circles 7- banded pull-aparts 8- push-up plank hold 9- DLWeightliftingFront Squat (5×3 )rest as needed between sets. Start light and build.MetconMetcon...

CrossFit – Fri, Apr 28

CrossFit Lions West – CrossFitWarm up (No Measure)6 min: 1- jumping jacks 2- air squats 3- hang power clean 4- split jerk 5- seated straddle 6- glute bridgesLIFT (No Measure)Movement Prep: 3 Sets: 10 Dumbbell Strict Press 10 Double Dumbbell Bent Over Row Pause...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB high pulls max rep BB curl rest 90 secBB high pull is like the SDHP but without the hips. Strict shoulder/trap...

CrossFit – Tue, Apr 25

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- cardio 3,4- power snatch 5- glute bridges 6- overhead squats 7- bottom of squat holdLIFT (No Measure)Pause Power Snatch: 1. 3 reps at 65% 1 RM Snatch 2. 2 reps at 68% 1 RM Snatch 3. 1 reps at...

CrossFit – Mon, Apr 24

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- cardio 3- shoulder press 4- deadlift 5- glute bridges 6- supinated bar hang 7- bottom of squat holdLIFT (No Measure)Strict Press: 6 reps at 6.5/10 RPE 6 reps at 7/10 RPE 6 reps at 8/10 RPE 4 reps at...