WOD Archive

New Years Eve Team Wod

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 3 burpees 6 sit-ups 9 light DB presses 12 jumping jacksLIFTMetcon (No Measure)emom for 12 min: 1- 10 DB bench press 2- front plank 60 sec 3- 10 goblet squatsSWEATMetcon (No...

Monday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. 10 muscle cleans 10 strict press 10 overhead squats 30 sec bottom of overhead squat holdWeightliftingPower Clean (7×3, accending )MetconMetcon (Time)2 rounds...

Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. 3 min rolling C. 3 sets: 10 empty bar back squats 10 empty bar good mornings 10 empty bar strict press * you could also use a dowel for theseMetconRest 5 min between...

Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min cardio 15 dowel/barbell overhead squats 30 sec bottom of overhead squat hold (be active) 30 sec bar hang 10 burpeesLIFTMetcon (No Measure)EMOM for 14 min: 1- max single set of...

Christmas Eve Wod

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 10/7 cal cardio 10 air squats 30 sec bar hangMetconMetcon (Calories)Partner Wod, Max calories in 40 min: Partner A rows, bikes or skies for 4 min while partner B completes: 5...