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WOD ARCHIVE

  • Thursday WOD

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

    St. Louis – CrossFit WOD Strength/Skill Metcon (AMRAP – Reps) 21:00 EMOTM Min 1 6-DB/KB Z Press (mod/hvy) Min 2 6 to 10-Strict Pull Ups or Ring Rows Min 3 30sec Max Double UndersPick rep schemes that you can sustain the duration of the 21:00. Metcon Metcon (AMRAP – Reps) 10:00 EMOM EMOM complete 10 […]

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  • Wednesday WOD

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

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 Rounds For Reps: 1:00 Dumbbell Thrusters 45s/35s 1:00 Rest 1:00 Power Snatches 95/65 1:00 Rest 1:00 Box Step Ups w/Kettlebells 35s/20s 1:00 Rest 1:00 Push Press 95/65 1:00 Rest 1:00 Bike for Calories 1:00 Rest

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  • Week 13, Day 3

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

    St. Louis – CrossFit WOD AMPED Gymnastics A. Gymnastics Skills Warm-Up Every minute , on the minute, for 5 minutes (5 sets) of: Wall-Facing Handstand Marching x 20 reps Immediately followed by. . . Every minute, on the minute, for 5 minutes (5 sets) of: Back-To-Wall Handstand Marching x 20 reps Immediately followed by. . […]

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  • Tuesday WOD

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

    St. Louis – CrossFit WOD Weightlifting Front Rack Lunge (5×5/leg) Try to do these sets starting around 30-40% of your 1RM front squat and increase upon feel. New set every 2:00…running clock in the next strength movement… Romanian Deadlift (5×10) …continue with a new set every 2:00. Focus on the stretch and not go to […]

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  • Week 13, Day 2

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

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 12 minutes (6 sets): Front Squat x 1 rep Build over the course of the six sets to today’s “heavy” Front Squat. B. Every 2 minutes, for 16 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean For the clean lift-offs, lift […]

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  • Week 13, Day 1

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

    St. Louis – CrossFit WOD AMPED Weightlifting Snatch Barbell Warm-Up Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee Set 1 – 5 reps of each @ 20/15 kg barbell Sets 2-3 – 3 reps of each @ 95/65 lbs A. Every […]

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  • Monday WOD

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

    St. Louis – CrossFit WOD Weightlifting Clean and Jerk 1a) 2 Muscle Clean + Push Press: Every 1:00 X 5 Sets Start around 60% of your 1RM. Build as heavy as deemed fit. Reset the bar on the floor between reps. 1b) Power Clean + Push Press: Every 1:00 X 5 Sets Build upon your […]

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  • Strength and Power Development Phase W7, Day 1

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

    St. Louis – Olympic Weight Lifting Weightlifting A. Power Snatch + Snatch – 75% x 4 sets Every minute on the Minute for 4 minutes B. Split Jerk – 78% x 3 x 5 sets; rest 90 secs C. Clean Pull – 96% x 5 x 5; rest 90 secs D. Back Squat – 75% […]

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  • BRASWELL

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

    St. Louis – Hero With Fitz BRASWELL (AMRAP – Rounds and Reps) AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans (95/65 lb) 18 Wall Ball Shots (20/14 lb) 200 meter Sandbag Run (60/40 lb)This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty […]

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  • Saturday WOD

    By Wodify Admin | In WOD | on April 21, 2017

    St. Louis – CrossFit WOD Metcon Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. […]

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  • S&P Dev Week 4, Day 5

    By Wodify Admin | In WOD | on April 21, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Snatch 75% x 2; 80% x 1; 83% x 1 85% x 1 – Every 90 secs B) Clean & Jerk 75% x 2; 80% x 1; 83% x 1; 85% x 1- Every 90 secs C) Snatch Shrug 113% x 5 x 5 – Rest as […]

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  • Week 12, Day 6

    By Wodify Admin | In WOD | on April 21, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Eight sets of: Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2 seconds before recovering) Rest 60-90 seconds *Sets 1-2 – 60-70% of 1-RM Clean & Jerk *Sets 3-4 – 70-75% *Sets 5-6 – 75-80% *Sets 7-8 – 80-85% Front Squat + […]

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  • Friday WOD

    By Wodify Admin | In WOD | on April 20, 2017

    St. Louis – CrossFit WOD Weightlifting Front Squat (5RM) Build to a 5RM Metcon Metcon (Time) For Time 100-KB Swings 53/35 *EMOM 10-Goblet Squats until you have completed 100 Swings. Workout starts with Goblet Squats. RX+ 70/53 OSC GHD Situps (3×15-20) GHD Back Extensions (3×15-20) May use weight

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  • Week 12, Day 5

    By Wodify Admin | In WOD | on April 20, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Build to today’s 3-RM High Hang Snatch Drop back down to 65%, and then… Build to today’s 2-RM Hang Snatch from Mid-Thigh Drop back down to 65%, and then… Build to today’s 1-RM Snatch Make jumps of 5-10 lbs as you build loads. The goal should be […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on April 19, 2017

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 35 Minute Amrap 24-Single Arm DB Bench (12 each arm) 300m Run 20-Single Arm Ring Row (10 each arm) 300m Row 16-Single Leg KB/DB RDL (8 each leg) 15/10 Assault Bike CaloriesChoose your own weight. Everyone RX’s today!

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