WOD Archive

CrossFit – Fri, May 31

CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2- cardio 3,4- worlds greatest stretch 5- air squats 6- supinated bar hang 7- seated straddle 8- front plankLIFT (No Measure)A. EMOM for 10 min: 5 rep strict press B. 5 sets: 5 single leg DB RDL per side...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 30 min: 50/40 cal cardio 50 air squats 50 Back ext 50 empty bar cleans 50 sit-ups 50/40 cal cardio Rest 2 minObviously we...

CrossFit – Wed, May 29

CrossFit Lions West – CrossFitWarm-up (No Measure)This is the hardest CrossFit workout….period. We got to throw it down on our last full CrossFit day at Lions. 10 min: 1,23- cardio 4- air squats 5,6- wrist stretch on the floor 7- glute bridges 8,9- banded lat...

CrossFit – Tue, May 28

CrossFit Lions West – CrossFitWarm-up10 min easy cardio 5 min rolling 1 min per pigeon rack chest stretch 2 minLIFT (No Measure)Front Squat 5×5, rest 90 secMedium weighted. Don’t work up to heavy unless you missed Murph yesterday.METCON (No...

CrossFit – Mon, May 27

CrossFit Lions West – CrossFitWarm-up (No Measure)1,2- cardio 3- beat swings 4- air squats 5- 10 push-upsMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy...