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OUR BLOG

wednesday wod

By Wodify Admin | In WOD | on May 19, 2020

St. Louis – CrossFit WOD

Metcon (No Measure)

Okay guys, thanks for the emails regarding park wod interest. For those that reached out, I need a final time from you. Please, if you can make either time just write that in your next email to me. If you can only make one time just list that time. I’m going to run two times since only 9 can join me. Workout times will be at 1115 OR 1145. Reply early to me so I can finalize setting this up earlier rather than later. 3-2-1 email!

Coach Cory

At Home Wod

Metcon (AMRAP – Reps)

amraps ON amraps ON amraps…

5min amrap 5/5/15

4min amrap 4/4/12

3min amrap 3/3/9

4min amrap 4/4/12

5min amrap 5/5/15

rest 1:00 between amraps

5:00 amrap flow

5 REPS of (pick one for ALL amraps)

ball slams, med ball squat cleans, SDHP’s hang power cleans OR hang power snatches and jump squats (if you don’t have equipment)



5 REPS of – push ups (everyone does push ups or modified push up)

push ups/cal option



15 REPS of (pick one for ALL amraps)

bike,row,ski,run 10m shuttles OR more BURPEES!

– – -REST 1:00- – –

4:00 amrap flow

4 REPS of (pick one for ALL amraps)

ball slams, med ball squat cleans, SDHP’s, hang power cleans OR hang power snatches and jump squats (if you don’t have equipment)



4 REPS of – push ups (everyone does push ups or modified push up)

push ups/cal option



12 REPS of (pick one for ALL amraps)

bike,row,ski,run 10m shuttles OR more BURPEES!

– – -REST 1:00- – –

3:00 amrap flow

3 REPS of (pick one for ALL amraps)

ball slams, med ball squat cleans, SDHP’s hang power cleans OR hang power snatches and jump squats (if you don’t have equipment)



3 REPS of – push ups (everyone does push ups or modified push up)

push ups/cal option



9 REPS of (pick one for ALL amraps)

bike,row,ski,run 10m shuttles OR more BURPEES!

…then 4:00 and 5:00 amrap to finish!
this is a 25:00 running clock of several amraps. the idea is to start conservative on your first 5:00 and 4:00 amrap for calories. HIT the 3:00 with the most intensity of the day. then going back through the 4:00 and 5:00 amrap, TRY to match or get more calories. lots of of (kb/db/bar/ball) options, pick one for the day and stay explosive (meaning KEEP it moving and light). don’t forget to take 1:00 breaks between amraps 🙂

SCORE IS CUMULATIVE CALORIES/SHUTTLES/BURPEES ACROSS ENTIRE WORKOUT.

Metcon (AMRAP – Rounds and Reps)

Rather flow for 20:00? Do this one instead of the multiple amraps!

20:00 amrap

10 hand release push ups

20 alt v ups

30 air squats (OR goblet squats

Accessories

Metcon (No Measure)

3 rounds

10 bent over single arm rows r/l

10 windmills r/l

10 lateral step ups r/l

At Home OPTIONAL With Weights

Metcon (4 Rounds for time)

OPTIONAL wod if you just want to sling your barbell around!

“power clean”

20 reps @ 115/80

20 reps @ 135/95

20 reps @ 155/105

20 reps @ 185/125

rest 3:00 b/t sets.
modify weight as needed. here are some target times to help you decide…

sub 2′

sub 3′

sub 4′

sub 5′

weights should be moderate weight climbing to mod/heavy to heavy. first set should be under 60% that you can move in sets of 4+, second set under 70% moving in sets of 3+, third set under 75% moving in sets of 2+ or fast singles and last weight under 80%

Push Press (heavy 10)

match monday’s work or just a little heavier. last week for sure of these 10s. 5s are on deck! to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

Back Squat (heavy 10)

match monday’s work or just a little heavier. last week for sure of these 10s. 5s are on deck! to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

Bench Press (heavy 10)

match monday’s work or just a little heavier. last week for sure of these 10s. 5s are on deck! to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

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