• Drop-ins

    Drop-insX

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

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, 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

Friday Wod

By Wodify Admin | In WOD | on January 10, 2019

St. Louis – CrossFit WOD

View Public Whiteboard

Weightlifting

Bench Press (5×3)

Five working sets all building towards a 3RM. If you have a current 1RM suggested starting load would be 70%. Across the board all sets should be moderate to heavy, no light sets (warm up sets). Following your heaviest 3, subtract 10-15lbs. and complete 2 rounds of max reps.

Bench Press (2 x Max Reps)

Every 3:00, for 6:00 (2 Sets). Use 10-15lbs less than your heaviest 3 for the day.

Metcon

Metcon (2 Rounds for reps)

7:00 Amrap

15 DB Push Press 35/25

30 Air Squats

Rest 3

7:00 Amrap

10 DB Snatches 50/35

30 Mountain Climbers

OSC/AOT

Metcon (Calories)

5×1:00 Assault Bike

Rest 3

GHD Situps (3×15)

Hip Extensions (3×20)

No Comments to "Friday 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Your email address will not be published.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Your email address will not be published.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.