WOD Archive

Wednedsay CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) A. HR activation 4 min cardio: (30 sec slow, 20 sec mod, 10 sec fast) B. Mobility B1. T-spine Foam roll prayer stretch 3 x 30 sec hold (5 deep breaths)...

Tuesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) A. HR activation 4 min cardio, escalating up in tempo each minute B. Mobility T-spine 10 rep/side kneeling downward rotation stretch *hold each rep for...

Tuesday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot Camp Warm-up Warm-up (No Measure) 6min cardio Make it more intense rach minute 5min prep/stretch Metcon Metcon (No Measure) A) 1min jumping jacks 1 min narrow stance pulse squats 1min...

Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit Warm-up Warm-up (No Measure) A. HR activation 3 rounds @70-80% 15/10 cal row/bike/ski 5 burpees B. Mobility 10 PVC compression + shoulder extension C. Specific activation 2 sets 10...

Monday Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot Camp Warm-up Warm-up (No Measure) group ski erg relay teams of 3 6 cals each 6min 4 min prep/stretch/mob Warm-up (No Measure) group ski erg relay teams of 3 6 cals each 6min 4 min...