WOD Archive

saturday Boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)tabatta cardio pick two pieces 20sec on, 10 off, 8 rounds per 4 mprep/stretchMetconMetcon (No Measure) rounds throu: #1 60sec wall sit 45sec alt. reverse...

friday boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)2 min cardio of choice 2 min skipping 1 min jacks 5 min prep/stretchMetconMetcon (No Measure)4-5 rounds for time: 100 doubles/200 singles 400m run or...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 12 min: 1- 40 seconds ski erg 2 -10/15 quality push ups 3 -10 pike pulls on rower 4 -40 seconds bikeGymnasticsWarm-up (No Measure)10 min Press to...

Thursday Oly

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWeightliftingMetcon (No Measure)Hang Power Snatch + Drop Snatch + Tall snatch + Zotts Press (3+3+3+3) x 3 A. Snatch High Pull + Power Snatch + Snatch (1+1+2) x 3, (1+1+1) x 2...

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot CampWarm-upWarm-up (No Measure) 3 rounds: 15 air squats 15 kb swings 15 box step upsMetconMetcon (No Measure)amrap in 40 min: 1000/800m row/ski or double meter bike 100...