• Drop-ins


    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.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS1345 Strassner St. Louis, MO 63144


    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.


Wednesday WOD

By Wodify Admin | In WOD | on October 10, 2017

St. Louis – CrossFit WOD


Deadlift (x4)

Warm the deadlift up to something challenging. For the advanced lifters, 75-80% would be fine BUT even if you have a 1RM, do not feel obligated to complete the prescribed work at a % that is too heavy.


Metcon (Weight)

30:00 Running Clock…You will decide your rounds of:


50 Yard Sled Walk (walk forward) OR Prowler Push

Rest 30-60sec

100m Run (90% of max effort)

Rest at your desired time, but a minimum 2 minutes please!
Your deadlift should challenge you and each of the deadlifts should be pulled as singles. The weight on the sled should be a steady walk but tough 3/4 of the pull but kept moving. If you are using the prowler, use weight the allows you to move the entire distance without stopping but not light enough to run. The run is a perceived effort. Post your deadlift weight for future style workouts.


Metcon (No Measure)

3-4 Sets, NFT:

25 Strict abmat sit-ups

20 Hip extensions

1:00 Forearm Plank

25 Banded good mornings

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Your email address will not be published.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Your email address will not be published.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