WOD Archive

#8

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min cardio 2 sets: 45 sec arm circles 45 sec bottom of squat hold (use a post if needed) 10 push-upsLIFTMetcon (No Measure)EMOM for 10 min: 5 goblet...

Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. HR activation 2 rounds 10 cal cardio 10 wall ball 20 seconds/side of side plank B.Soft tissue mobilization (With foam roller, LaCrosse ball or barbell)...

LS #28

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min Light cardio of choice few minutes prep/stretchLIFTMetcon (No Measure)10min EMOM: rope slam ladder 1st-20 2nd-21 3rd-22etcSWEATMetcon (No...

LS #27

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min cardio 3 min jump ropeClass can split into two groups if needed.LIFTMetcon (No Measure)EMOM for 10min: 30 sec max rep jumping lungesSWEATMetcon...

Oly may 16

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic LiftingWeightliftingPause snatch + snatch + ohs + pause OHS Rm,-15%×1 Snatch grip RDLs 8rm, -10%×8 Accessory Strict press in jerk split stance 8-10 × 5 sets Db bent over row...