WOD Archive

monday boot camp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)5 min cardio of choice 5min prep/stretchMetconMetcon (No Measure)5-10rounds 400m run(800m bike, 600m row/ski) 30 box jump 30 wall...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit – CrossFitWarm-upWarm-up (No Measure)A. 3 rounds -1 min cardio -There and back Double KB/DB front rack banded side walk (banded at the feet or ankle) -5/5 Half kneeling bottom up KB/DB press B. CNS activation...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 10 kb swings 45 sec bar hang 60 sec cardioWeightliftingMetcon (No Measure)EMOM for 14 min: 1- 5 strict press 2- 30 sec max barbell rows @ strict press weightNo racks. You can increase load as...

Bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)Run 400 25 Squats 20 Pull Ups (TRX Rows) 15 Push Ups 10 Burpees 400m Heavy Farmers Carry 1 x KBMetconMetcon (No Measure)Run 400 50 Double Unders (100...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit – CrossFitWarm-upWarm-up (No Measure)3 sets: 10 kb swings 45 sec bar hang 60 sec cardioWeightliftingMetcon (No Measure)EMOM for 14 min: 1- 5 strict press 2- 30 sec max barbell rows @ strict press weightNo racks....