WOD Archive

CrossFit – Sat, Sep 16

CrossFit Lions West – CrossFitLions 5K (No Measure)Run to the foot of Pemberton street. Accend the stairs three times and then comes back Non run option: Drive to the foot of Pemberton street and do 4 accents.Metcon (No Measure)Amrap in 10 min: 10 Push ups 20...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioLIFTMetcon (No Measure)Emom for 6 min: 1- 10 goblet squats 2- 10 db bent over row per arm Emom for 6 min: 1- 10 DB RDL (1 DB in each hand) 2- 10 db curlsSWEATMetcon (No...

CrossFit – Wed, Sep 13

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 3 min dowel clean and jerk workkeep the single leg box jumps to a low level. Use 45 pound plates and keep it easy.LIFT (No Measure) Tall Clean: E2MOM 3 Tall Clean @ 5.5/10 RPE 3 Tall...

CrossFit – Tue, Sep 12

CrossFit Lions West – CrossFitWarm up (No Measure)3 Sets: 20 Double DB Alt Strict Press (keep one DB overhead while pressing the other) 10 Wide Grip Barbell Bicep Curl 10 Single Leg Box Jump (5 each leg)keep the single leg box jumps to a low level. Use 45 pound...

CrossFit – Fri, Sep 8

CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2- couch stretch 3,4- pigeon pose 5- overhead squats 6- supinated bar hang 7,8- push jerk techLIFT (No Measure) Strict Press: 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE...