WOD Archive

Wednesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 4 rounds on cardio 45 seconds @low intensity 15 seconds @high intensity 5 WB B. Mobility Banded ankle rocks 10 repetition/side C. accumulate 2min in the bottom of the...

Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility Lat smash 2 min /side C. Specific 2 sets: 7 Band pull apart 7/7 Bottom up KB press 7/7 windmillsGymnasticsMetcon (AMRAP – Reps)amrap in 6 min:...

LS #33

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 rounds: 12/10 cal cardio 20 walking lunges 30 sec bar hangLIFTMetcon (No Measure)EMOM for 10 min: 6 single leg, single DB deadlifts per sideSWEATMetcon (Time)amrap in 30 min: A....

Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 2 rounds 30 seconds Row/Bike/Ski/Run 5/5 bodyweight lunge + twist B. Mobility Band Y pull + OH Squat C. Specific 2 sets: 5 snatch PP 5 overhead squats 5 snatch grip...

LS#73

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure) 2 min cardio 1 min glute bridges 1 min butt kicks 2 min cardio 4 min prep/stretchMetconA: Metcon (No Measure)strength: 12min Glute Bridges 5×12-15reps...