WOD Archive

Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 200m farmers walk 10 goblet squats 10 burpees B. Banded lat stretch (PNF) 5 repetitions/side – Hold the contraction for 10 seconds – Rotation+ Hold the stretch for 5-10...

Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. 4 min foam/ ball work C. 3 sets: 8 single leg DB RDL per 8 single arm DB press perMetconTwo options for your workout pleasureA: Crossfit Games Open 20.3 and 18.4...

Oly 24th Oct

CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingSnatch 3rm,-10%×3×3 Snatch press + snatch bal 2+1rm,-10%×2+1×3 Front squat 6rm,-15%×3×3

Wednesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 rounds 1 min cardio 7/7 Single leg Glute Bridge B. Mobility 4 min Hamstrings smash C. Specific 5 Pull from mid-shin to above the knees 5 Pull from mid-shin to below the...

Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. Mobility B1. 60 seconds lat smash (30 seconds per side) B2. PNF banded lat stretch 2 sets of 10 reps/arm C. Specific KB flow 2 sets per side 5 Single arm bent over...