WOD Archive

CrossFit – Mon, Jul 31

CrossFit Lions West – CrossFitWarm up (No Measure) Movement Prep: 3 Sets: 6 Double DB Deadlift + 3 Double DB Devil Press + 6 Double DBOverhead Lunges (3/leg) – 5 Pause High Hang Muscle Snatch (pause in the dip and establish balance and power) + 3 Snatch...

CrossFit – Sat, Jul 29

CrossFit Lions West – CrossFitWarm up (No Measure)3 min rolling 3 min cardioLIFT (No Measure)Bench Press: 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 9/10 RPE Double KB Front Rack...

CrossFit – Fri, Jul 28

CrossFit Lions West – CrossFitWarm up (No Measure) Movement Prep: 3 Sets: 6 Double DB Deadlifts + 5 Double DBSquat Clean from the floor + 4 Double DB Split Clusters (2 each leg) – 3 Muscle Clean @ 7/10 RPE – *You will need a pair of dumbbells for the...

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...

CrossFit – Wed, Jul 26

CrossFit Lions West – CrossFitWarm up (No Measure)1,2- cardio 3- air squats 4- deadlifts 5,6- Clean and jerk techLIFT (No Measure) Squat Clean and Jerk Technique Work: 2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1...