WOD Archive

Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. EMOM 10 minutes 1- 45 seconds cardio 2- 45 seconds burpees box step overs B. 3 rounds – 10/10 KB deadbug – 10 scap pulls Deadbug:...

Saturday CrossFit

CrossFit Lions East / Maker’s Body CrossFit – CrossFitWarm-upWarm-up (No Measure)EMOM 10 minutes 1- Row 45 seconds 2- bike 45 secondsMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of: 19...

Saturday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 16 box step ups 16 double unders 16 cal cardioWeightliftingA: Metcon (Weight)EMOM for 10 min: 3 power snatchesB: Metcon (No Measure)EMOM for 10 min: 1- 5 rep bench press 2- 30 sec max rep strict...

saturday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)3 rounds: 200m run/row/ski 10 air squats 5 burpees 5min prep/stretchMetconMetcon (No Measure)8-10 Rounds, 10reps each 1 min rest after each round jump...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM 10 minutes 1- Row 45 seconds 2- bike 45 secondsMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men...