WOD Archive

LS #18

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)Partner up: 3 sets: partner A = 1 min rowing partner B = 15 airsquats + active hold in the bottom of the squat till partner A is done rowingThe clock runs. 9 min in totalLIFTMetcon...

Oly Feb 27

CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 3rnds NFT 2 muscle 2 power 2 full 2 sn press 2 sn bal 2 ohs Work E2mom 16min Snatch pull + hang + full Warm up 3rnds NFT 2 power clean 2 full 2 press 2 fs 2 jerk Work E3mom 24min...

Wednesdsay CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General On the machine of your choice For 6 minutes 10 seconds acceleration (hard) 50 seconds @easy B. Mobility T-Spine extension on wall 3 x 30 seconds Perform long breaths and try...

Ls #50

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upA: Warm-up (No Measure)emom for 6 min: 1- 45 sec cardio 2- 3 burpees + 8 air squatsSWEATMetcon (No Measure)2 rounds for time: (40 min time cap) 3min cardio of choice 20 jump squats 3min cardio of...

Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min: 20 sec easy cardio 10 sec hard cardio B. Mobility PNF lat stretch on bench 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your...