• 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.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 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 May 20, 2020

St. Louis – CrossFit WOD

At Home Wod

Metcon (No Measure)

3 rounds

10 db/kb single leg rdl r/l

5 sumo inchworms

10 step back lunges (total)

50′ OR 20 seconds single arm oh carry OR hold

Metcon (8 Rounds for reps)

8 rounds

amrap 1:30

*15 thrusters (light)

remaining time, bar hop overs or du’s

rest 1:00 b/t sets.

*optional if no barbell…

20 single arm db/kb thruster (5 right/5 left/5 right/5 left)
score all thrusters and hops/du’s each round individually. BIG unbroken sets of du’s and hops!!!

Metcon (Time)

THIS IS A SEPARATE WOD FOR THOSE THAT HAVE VERY LIMITED EQUIPMENT AND SPACE…

warm up:

3 rounds

10 BIG arm circles forward and backward

10 stationary samson lunges

10 fast air squats

1:00 push up plank

THEN,

for time:

40-30-20-10

step ups (weight is optional)

jumping air squats OR single arm db/kb thruster (switch arms every 5 reps)

chair dips OR lateral burpees over db/kb

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Your email address will not be published.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Your email address will not be published.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.