WOD Archive

CrossFit – Wed, Apr 24

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 3 min jerk techLIFT (No Measure)Push Jerk: Build to a tough set of 3 @8 RPE in 4 sets. *6 Bent Over Row @7-8/10 RPE after each set for ONLY 3 sets. **30 Sec Passive Hang after each set...

CrossFit – Wed, Apr 24

CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 3 min jerk techLIFT (No Measure)Push Jerk: Build to a tough set of 3 @8 RPE in 4 sets. *6 Bent Over Row @7-8/10 RPE after each set for ONLY 3 sets. **30 Sec Passive Hang after each set...

CrossFit – Tue, Apr 23

CrossFit Lions West – CrossFitWarm up (No Measure) Warm-Up: 3 Sets (easy) 400m Row 12 Single Leg Elevated Glute Bridge (per leg) 30 Sec Hollow Hold – Burgener Warm Up Clean – 3-5 reps of each movement. – all to power position.Metcon (Time)800m...

CrossFit – Mon, Apr 22

CrossFit Lions West – CrossFitWarm-UP (No Measure)8 min : 1,2-cardio 3- air squats 4- 30 sec burpees 5- worlds greatest stretch 6,7,8- Hang squat snatch tech workLIFT (No Measure)3 Hang Snatch @70-80% 1RM Snatch 3 Hang Snatch @70-80% 1RM Snatch 3 Hang...

CrossFit – Sat, Apr 20

CrossFit Lions West – CrossFitWarm up (No Measure)800m kb carry 7 kb swings at every brown light postMetcon (Time)3 rsounds for time: 50 wallballs 50 burpees 25 min ttime capPick your burpee progression Regular, over the line, over the bar or over the...