WOD Archive

Wednesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility 2 sets: 10 banded pull-aparts 8 air squats 6 push-upsMetconrest 7 min between partsA: Metcon (AMRAP – Rounds and Reps)Amrap in 16min: 50...

Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General cardio 3 rounds 30 seconds @low intensity 20 seconds @mod 10 seconds @hard B. Mobility Banded ankle rocks 10 repetitions/ankle C. Specific 3 sets @empty barbell 2 Tall Clean...

LS#75

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 sets: 1 min cardio 30 sec bar hang 10 air squatsLIFTMetcon (No Measure)Partner WB 10 min: max WB, switch partners every 30 secThis will be roughly 30 sec on and 30 sec off. If...

Monday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General EMOM 5 8/6 cal cardio + 5 burpees B. Mobility PNF banded lat stretch 5x/elbow 5 seconds contraction 5 seconds stretch C. Specific Arch to hollow press drill with foam roller...

Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 12 min: 1- 45 sec cardio 2- 10 air squats + 10 sit-ups 3- 45 sec jump ropeWeightliftingPower Clean (6×3 )Try and keep the reps unbrokenMetconGrace (Time)For Time: 30...