WOD Archive

CrossFit – Tue, May 30

CrossFit Lions West – CrossFitWarm-up (No Measure)5 min: 1- air squats 2,3- power snatch pause overhead squats 4- dowel pass throughs 5- worlds greatest stretch 30 sec perLift (No Measure)Pause Power Snatch straight into Overhead Squat: 3x at 7/10 RPE 2x at...

CrossFit – Mon, May 29

CrossFit Lions West – CrossFitWarm-up (No Measure)7 min: 1- air squats 2- supinated bar hang 3- 30 sec push-ups 4- beat swings 5- worlds greatest stretch 30 sec per 6- roll to seated straddle 7- rack chest stretchMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200...

CrossFit – Sat, May 27

CrossFit Lions West – CrossFitWarm up (No Measure)5 min: 10 air squats 20 line jumps 30 sec front plankLift (No Measure)Tempo Heel Elevated Back Squat: E2MOM 4 at 6/10 RPE 4 at 6/10 RPE 4 at 6.5/10 RPE 4 at 6.5/10 RPE 4 at 7/10 RPE Back Squat: 1 set: 20 reps at...

CrossFit – Wed, May 24

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- cardio 3,4- lat roll 5- power cleans 6- happy baby 7- pigeon lose 30 sec perLift (No Measure)Wide Grip Bench: 5 at 7/10 RPE 5 at 7/10 RPE 5 at 8/10 RPE 5 at 8/10 RPE 5 at 9/10 RPE *20 Single Arm Lat...

CrossFit – Mon, May 22

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 10 Air squats 10 kb/db swings 30 sec front plankMetcon (Time)For time: 100 reps of each exercise: Burpees Cal ski ( 75 cal for ladies) Cal bike ( 75 cal ladies) Wallballs Walking lunges Abmat situpsThese...