WOD Archive

Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) emom for 9 min: 1- 45 sec cardio 2- 6 buprees + 6 sit-ups 3- 20 banded lat pull downs. Metcon Metcon (Time) 1. For time: 21,15,9 Devil presses 35/20...

Saturday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) 4 min cardio 3 sets: 30 sec supinated hang 30 sec bottom of squat hold (relaxed) 30 sec bottom of squat hold (active) Shoulder rolls 30 sec per side...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) EMOM for 9 min: 1- 45 sec cardio 2- 45 jump rope 3- 10 slow air squats + 10 sit-ups Metcon Metcon (AMRAP – Reps) For rep/calories 4 stations: 1....

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot Camp Warm-up Warm-up (No Measure) 5 min rolling then: 2 min row/bike/ski 15 wallballs 10 burpees then: 2 sets 10 banded y pulls 10 banded good mornings 10 super mans...

Boxing Day Workout

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 15 walking lunges 15 KB swings then: 90 sec pigeon pose per hip flexor stretch 90 sec per Metcon Metcon (AMRAP – Reps) Each station is...