WOD Archive

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioLIFTMetcon (No Measure)Emom for 6 min: 1- 20 db press 2- 6 db rdl per Emom for 6 min: 1- 20 situps 2- 1 min front plankSWEATMetcon (AMRAP – Rounds and Reps)Amrap in...

CrossFit – Wed, Aug 23

CrossFit Lions West – CrossFitMetcon (No Measure)8 min: 8 cal cardio 3 burpees 6 kB swings 30 sec bar hangLIFT (No Measure) Squat Clean and Jerk: Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 8/10 RPE 2 Clean and Jerk @ 7.5/10 RPE 1...

Saturday crossfit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Let’s get jacked!!! See ya tomorrowLIFTMetcon (No Measure)A. E2mom for 8 min: 10 rep BB bench press 10 db flys B. E2mom for 8 min: 10 rep BB bent over row 10 bent over fly’s C. Emom for 20min:...

CrossFit – Fri, Aug 18

CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 7/5 cal cardio (switch up machines) 7 air squats 7 glute bridges 3 burpeesLIFT (No Measure)7 sets: 3 rep push pressMetcon (Time)For time: 50/42 cal cardio -then- 15 Rounds of 6 Wall Balls 3 Devils press 22...

Thursday L+S

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)8 min: 4 min cardio 4 min rollingLIFTMetcon (No Measure)5 sets 6 db Bulgarian squats per 12 ttb (sub in V-ups if your hands are sore from the week) Rest 90 secTtb should be unbroken in round 1 so...