WOD Archive

Dec 13 Oly

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWeightliftingFlow and movement pattern reinforcement Snatch pull knee + snatch pull thigh + snatch ( 2rm,-10%×2) Clean pull knee + clean pull thigh + clean (...

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot CampWarm-upWarm-up (No Measure)5 min run/row/bike/ski 2 rounds: 20 walking lunges 10 push-ups negatives (3 sec down) 10 light loaded bent over flys (2.5 or 5# plates should...

Wednesday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)10 cal row 10 cal ski 10 cal bike 5 min prep/stretch/mobMetconA: Metcon (No Measure)strength: 5 x 6per leg DB Bulgarian split squats elevate on...

Wednesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Row/bike/ski 5 minutes 30 seconds easy 30 seconds moderate to higher intensity. then 2 sets: 7 RDL 7 front squats 7 thrusters 7 good mornings with empty...

Tuesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)E2MOM for 10 minutes – 15/12 cal row/bike/ski
- 10 sit-ups – 10 glute bridges w/ 1 sec pause at the topGymnasticsMetcon (No Measure)8 sets 8...