WOD Archive

Friday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)Tabata cardio 20 hard/ 10 easy 8 rounds (4 min) 5 min prep/stretchMetconMetcon (No Measure)1 min at each station 4 rounds throu 1 min rest after each...

Oly Jan 24

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWeightliftingRack jerk 3 sec pause in dip and catch + jerk 2rm Back squat 10×60% 8×65% 6×70% 6×75% 6×80% Front squat 5×60% 5×65% 5×70%...

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot CampWarm-upA: Warm-up (No Measure)5 min rollingB: Warm-up (No Measure)2 rounds: 15 box step ups 7 burpeesMetconMetcon (No Measure)EMOM for 30 min: 1- 12/9 cal row 2- 10...

Wednesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. HR activation 2 rounds not for time 1 min row 1 min wallballs B. Thoracic Mobility 2 x 1 eccentric chin up + 30 sec hold at bottom *heavy breaths...

Wednsday boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)2 min skip 2 min cardio 1 min plank hold 5 min prep/stretchMetconMetcon (No Measure)3 rounds for time: 10 burpees 20 box jumps 30 jump squats 40 walking...