WOD Archive

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...

Monday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 2 rounds: 10/8 Cal cardio 30 seconds in a deep Goblet Squat 20 Plate in and out B. Mobility Barbell front rack stretch 30-45 seconds/side...

Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)A. General 2 rounds 1 min cardio 7 plate jump burpees 20 Fast plate in and out B. Mobility Lat smash With a foam roller, a LaCrosse ball or a barbell. 2 min per. C. 50 banded good...