WOD Archive

Monday CrossFit

CrossFit Lions West – CrossFitWarm Up (No Measure)7 min: 1,2- cardio 3- air squats 4- reverse lunges 5- Power Cleans 6- rack chest stretch 7- supinated bar hangLIFT (No Measure)Movement Prep: 3 Sets: 6 Double DB Deadlift + 6 Double DB Hang Squat Clean + 6 Double...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)8 min: 1,2- lower back roll 3- reverse lunges 4- 7 burpees 5,6- bottom of squat hold 7,8- lat rollSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 40 min: 50 walking lunges 50/40 cal cardio 50 light...

Monday CrossFit

CrossFit Lions West – CrossFitWarm Up (No Measure)7 min: 1,2- cardio 3- air squats 4- Deadlift 5- Power Cleans 6- rack chest stretch 7- supinated bar hangMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (275/185) Dumbbell bench presses (2×70/50) DB...

Monday CrossFit

CrossFit Lions West – CrossFitWarm Up (No Measure)7 min: 1,2- jump rope 3- air squats 4- banded 7’s 5- seated straddle 6,7- pigeon pose 1 min perLIFT (No Measure)Successory: 3 Sets: 10 Double DB Bulgarian Split Squat (5 each leg) 10 Slow Eccentric Single...

Monday CrossFit

CrossFit Lions West – CrossFitWarm Up (No Measure)3 min cardio 3 Sets: 6 Double DB Deadlift + 6 Double DB Hang Power Snatch + 6 Double DB Overhead Lunges (3 each leg) 5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell) *These DB...