• 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.

OUR BLOG

Monday WOD

By Wodify Admin | In WOD | on July 16, 2017

St. Louis – CrossFit WOD

Weightlifting

Front Squat (1RM)

10:00 to build to a 1RM for the day.

Tempo Front Squat (4×3)

Every 2:00, for 8:00 complete a 5100 tempo at 50% of today’s 1RM.

Metcon (AMRAP – Rounds and Reps)

13:00 Amrap

11-Calorie Row

9-Box Jump Overs 24/20

7-Back Squats 115/75

Rx+ 30/24 & 165/115
Use racks if possible.

OSC

Pause Good Mornings (3×10)

Light weight with a 3 count pause at the stretch

Bulgarian Split Squats (3×6 each leg)

No Comments to "Monday WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.