WOD Archive

#4

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)8 min: 45 sec cardio (switch up machines) 20 bodyweight wide stance good mornings 15 air squatsLIFTMetcon (No Measure)100 DB Push Press for time (12...

Wednesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 2 rounds: 12/10 cal cardio 10 box step ups 20 seconds hold at the bottom of an air squat B1. Quad, calf and lat smash with barbell 45-60 seconds/side...

Tuesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. EMOM 9 1- 45 seconds cardio 2- 10 box jumps 3- 45 sec front plank B. Mobility B1. Elevated Banded ankle rocks 2 sets of 10 -15reps/ankle, hold every...

Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 6 min: 1- 45sec cardio 2- 10 single arm DB strict press per 3- 15 banded lat pull downs.LIFTA: Metcon (No Measure)5 sets: 10 strict press + max...

Saturday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9min: 1-45 sec cardio 2-8 goblet squats + 20 sec bar hang 3- 10 push-ups + 10 sit-upsMetconMetcon (Time)5 rounds: run 400m 30 burpees 30 air...