WOD Archive

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. HR Activation 3 sets 10/8 cal cardio @mod pace 10 wall balls B. Mobility Pecs Massage 1 min/side C. Specific activation 2 sets 10 slow and controlled...

Friday boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)5min skipping 3 rounds: 10 Trx rows 10 air squats 5 burpeesMetconMetcon (No Measure)For time: 21 wall ball 21 burpees 400m run 18 wall ball 18 burpees...

Oly Jan 17

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWeightliftingPower Clean + Hang Clean + Clean (Rm, -10%×1) Back squats 10×60% 8×65% 8×70% 8×75% Front squat 5×60% 5×65%...

Thursday CrossFit/Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot CampWarm-upWarm-up (No Measure)5 min jump rope 3 sets: 10 ring rows 10 air squats 10 lateral leg kicks per sideMetconMetcon (Calories)SPRINT Class at East Today In teams of...

Wednedsay CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-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)...