• 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

Thursday Wod

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

St. Louis – CrossFit WOD

View Public Whiteboard

Weightlifting

Bench Press (7,5,3×3)

Build to a heavy 3 for the day.

Metcon

Metcon (Time)

3 Rounds

30/20 Calorie Row

30 Push Ups

3 Rope Climbs

Rx+ Legless Rope Climbs
May sub the row for bike or ski calories as well. Both will be 30/20 calories.

OSC/AOT

Metcon (Weight)

400m Double KB Front Rack Carry OR 400m Sandbag Bear Hug Carry.
Pick something you can steadily walk with. If you have done work like this before, you know what to expect. If this is your first time, go light and try and go unbroken. Lots of breathing, midline and back!

Metcon (Weight)

3-4 Rounds for Quality:

10/arm Single Arm High Pulls

20 Ring Rows (quality)

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Your email address will not be published.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Your email address will not be published.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