WOD Archive

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1- cardio 2,3,4,5- rolling 6- banded good mornings 7- glute bridges 8- cardio 9- air squats 10- front plankSWEATMetcon (AMRAP – Rounds and Reps)amrap in 30 min: 10 alternating db snatches...

CrossFit – Fri, Apr 14

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 3 min hang power clean/ split jerk workWeightlifting (No Measure)Pause Hang Power Clean + Pause Split Jerk: 2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE 2 Pause Hang Power...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4- pigeon pose right 5- pigeon pose left 6- world’s greatest stretch right 7- world greatest stretch left 8- dowel overhead squats 9- prone chest stretch right 10-...

CrossFit – Wed, Apr 12

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rollingWeightlifting (No Measure)Bench Press: 10 Bench Press @ 6/10 RPE 10 Bench Press @ 6/10 RPE 10 Bench Press @ 7/10 RPE 10 Bench Press @ 7/10 RPE 10 Bench Press @ 7/10 RPE *After the last...

CrossFit – Mon, Apr 10

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- cardio 3- air squats 4- deadlift 5- strict press 6- banded 7s 7- good morningLift (No Measure)Tempo Front Squats: 5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE 5 Tempo Front Squat...