WOD Archive

Memorial Day Hero Wods

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min cardio 10 push-ups 15 lunges 20 air squatsMetcon3 Options for this memorial day workout (I know its not a holiday in Canada but this is the day,...

#6

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 8 min: 1- 45 sec cardio 2- 12 box step upsLIFTMetcon (No Measure)7 sets: 7 push-ups 14 Russian KB swings 21 sit-ups rest 60 secPush-up progression should allow you to do 7 push-ups unbrokend...

Saturday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 5 min easy cardio — you can switch up machines within the 5 min or stay on the same one. B. Mobility Banded lat stretch (PNF) 5 repetitions/side...

#5

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 rounds: 20 plate jumps 10 air squats 10 per side of “the greatest stretch in the world”Greatest stretch in the world https://www.youtube.com/watch?v=-CiWQ2IvY34LIFTMetcon (No Measure)emom...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 rounds 12/10 cal row or 200m run 5/5 front rack lunges @empty bar 5 romanian deadliftGymnasticsTwo Options depending on your level. Option A is if...