WOD Archive

Saturday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio then 2 rounds:
6 clean pulls 6 squat clean 
6 thrusters with empty barWeightliftingA: Metcon (Weight)EMOM 10 min: 1 power clean + 1 squat...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)E2MOM for 5 rounds
12/10 cal ski/row
6 kipping pull ups (kipping not butterfly)If 6 kipping pull-ups isn’t easy for you then do ring rows here or...

friday boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)5 min cardio of choice 5 min prep/stretchMetconMetcon (No Measure)30min AMRAP: 15 push-ups 15 squat to press 10 jump lunges per side 15 1 leg bicep curls...

Thursday Oly

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWarm-upWarm-up (No Measure)3 min bike/ski/row 3 min barbell quad smash 3 min barbell chest/bi smashWeightliftingWarm-up (No Measure)Muscle Clean +Tall Clean + Squat Jerk +...

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot CampWarm-upWarm-up (No Measure)7 min rolling/stretching 3 rounds: 10/7 cal row/bike/ski 10 sit-ups 10 glute bridges (2 sec hold at the top)MetconMetcon (No Measure)EMOM for...