• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $15 per session, or $25 including a shirt.

    Contact us to find out more.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS1345 Strassner St. Louis, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD ARCHIVE

  • Thursday WOD

    By Wodify Admin | In WOD | on June 28, 2017

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 Min Amrap 8- KB Box Step Ups 12-Double KB Swings 35/25 12-Double KB S2OH AB/Run/Row Run AB 10 cals Run 200m Row 200m May mix up the cardio… Metcon Metcon (AMRAP – Rounds and Reps) 22 Min Flow Amrap 100′ Bear Crawl […]

    CONTINUE READING
  • Week 22, Day 3

    By Wodify Admin | In WOD | on June 27, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 6 minutes (3 sets): Back Squat x 8 reps @ 65-70% B. Every 2 minutes, for 6 minutes (3 sets): Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean Back Squat Stiff Legged Deadlift Conditioning C. Every minute, on the minute, for […]

    CONTINUE READING
  • Wednesday WOD

    By Wodify Admin | In WOD | on June 27, 2017

    St. Louis – CrossFit WOD Weightlifting Power Clean + Hang Power Clean (8x1x1) New Set Every 1:30 Metcon Metcon (Time) For Time 30-Air squats 10-Hang power cleans 115/75 200m Row 30-Air squats 10-Power cleans 200m Row 30-Air squats 10-Squat cleans 200m Row RX+155/105 OSC 1+1/4 Front Squat (4×5-7) Squat to the bottom, come up just […]

    CONTINUE READING
  • Week 22, Day 2

    By Wodify Admin | In WOD | on June 26, 2017

    St. Louis – CrossFit WOD AMPED Gymnastics Gymnastics Skills Warm-Up One (unbroken) set of: Incline Push-Ups on 30″ Box x 50 reps Followed by. . . Spend 2 minutes working on proper hand and foot placement for Kick to Handstand Immediately followed by. . . Every 20 seconds, for 3 minutes (9 sets) of: Handstand […]

    CONTINUE READING
  • Tuesday WOD

    By Wodify Admin | In WOD | on June 26, 2017

    St. Louis – CrossFit WOD Weightlifting Push Press (3-5×4) Heavier than last weeks sets of 5. Metcon Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 100′ Prowler Push Run 200m 50-Double Unders 15-Ring Push UpsPick your prowler load. It should be movable throughout the amrap….Standard weight is typically 90/50 + the prowler weight. OSC […]

    CONTINUE READING
  • Week 10, Day 3

    By Wodify Admin | In WOD | on June 25, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Muscle Snatch – 75% x 2; 78% x 3 sets x 2 reps B) Clean & Jerk – 75% x 2 x 2; 80% x 1 x 3 C) Clean Deadlift – 110% x 4 x 5 D) Front Squat – 87% x 3 x 5 Muscle […]

    CONTINUE READING
  • Week 22, Day 1

    By Wodify Admin | In WOD | on June 25, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 6 minutes (3 sets): 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ […]

    CONTINUE READING
  • Monday WOD

    By Wodify Admin | In WOD | on June 25, 2017

    St. Louis – CrossFit WOD Weightlifting Back Squat (3-5×5) Today, build to 73% of 1RM and then complete your desired sets of 5. Metcon Metcon (Time) For Time 15-12-9-12-15 of: Front Squat 135/95 Bar Over Burpees *Abmat Sit Ups *Double the number of reps for the Abmat sit ups OSC Metcon (Weight) Pause Good Mornings […]

    CONTINUE READING
  • Hildy Hero Wod

    By Wodify Admin | In WOD | on June 24, 2017

    St. Louis – CrossFit WOD 100-calorie row 75 thrusters, 45-lb. 33-lb. barbell 50 pull-ups 75 wall-ball shots, 20-14 lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training […]

    CONTINUE READING
  • Alexander Lopez

    By Wodify Admin | In WOD | on June 24, 2017

    St. Louis – Hero With Fitz Alexander Lopez (Time) 3 Rounds for Time 40 Burpees 30 Kettlebell Swings (55/35 lb) 20 Box Jumps (24/20 in) 10 Pull-Ups Buy In and Cash Out with: 1 mile RunOn October 30, 2016 Alexander Lopez of CrossFit Pledge Fitness in Downey, CA, passed away. The box created a workout […]

    CONTINUE READING
  • Saturday WOD

    By Wodify Admin | In WOD | on June 23, 2017

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD As many rounds as possible in 30 minutes: 400m Plate Carry (25/15) (2 Athletes, 1 plate) 30 Box Jumps 24/20 20 One Arm DB Snatch 50/35 30 Calorie Row 20 Hand Release Push Ups RX+ Ring Dips *Divide reps as you […]

    CONTINUE READING
  • Week 10, Day 2

    By Wodify Admin | In WOD | on June 23, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Hang Clean – 73% x 5 sets x 2 reps EMOM B) Snatch High Pull – 86% x 3 x 5 EMOM C) Snatch Balance – 78% x 3 x 3; 82% 2 x 2 Every 90 secs D) Push Press – 87% x 5 x 3 […]

    CONTINUE READING
  • Week 21, Day 6

    By Wodify Admin | In WOD | on June 23, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 6 minutes (3 sets): 3-Position Clean x 1 rep (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean) Build over the course of the 3 sets to 65-70%, and then… Every […]

    CONTINUE READING
  • Week 21, Day 5

    By Wodify Admin | In WOD | on June 22, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch x 1 rep (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch) Build over the course of the 6 sets to today’s heavy-ish. B. Every […]

    CONTINUE READING
  • Friday WOD

    By Wodify Admin | In WOD | on June 22, 2017

    St. Louis – CrossFit WOD Weightlifting Hang Power Clean + Below The Knee Power Clean + Power Clean (8x1x1x1) New Set Every 1:30 Metcon Metcon (AMRAP – Rounds and Reps) As Many Rounds As Possible In 15 Minutes 1 Rope climb 10 One arm kettlebell overhead walking lunge L 53/35 7- Burpees 10- One arm […]

    CONTINUE READING
© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.