WOD Archive

Monday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitSWEATWarm-up (No Measure)A. General Cardio 4 sets 15 seconds @easy 10 seconds @mod 5 seconds @hard B. Mobility Barbell PNF ankle mobility 5 repetitions 7-10 seconds calf contraction 5 seconds stretch C. Specific...

12 Days Of Christmas

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Your warm up today is going through and warming up all these exercises and getting your stations set up. You have 10 min to do this.MetconI’m programming 12 days of Christmas...

12 Days Of Christmas

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Your warm up today is going through and warming up all these exercises and getting your stations set up. You have 10 min to do this.MetconMetcon (Time)1 Squat Clean Thruster (95/65) 2...

LS#96

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)6 min: 3 burpees 6 situps 9 squats 12 jumping jacksSWEATMetcon (No Measure)5 min per station for max reps/cal, rest 2 min between stations. This is a partner wod with one athlete...

Oly dec 19

CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 3 rounds not for time, empty bar Muscle snatch Power snatch Ohs Snatch Work Snatch + hang snatch Rm, -10%x3sets Power clean + hang clean Rm, -10%x3sets Cluster front squats...