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WOD ARCHIVE

  • saturday wod

    By Wodify Admin | In WOD | on August 14, 2020

    St. Louis – CrossFit WOD Metcon Metcon (Time) Metcon (Time) In teams of two, with only one partner working at a time, complete the following for time: 2000 Meter Row Relay (alternating every 500m) immediately followed by… 3 rounds of… 20 DB Burpee Box Step Overs 60 synchro DB Goblet Squats 35s/25s & 24/20 RX+ […]

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  • 8/15/20?

    By Wodify Admin | In WOD | on August 14, 2020

    St. Louis – Valkyrie Fitness Weightlifting 600m run + Ski + Row Rest 2:00 Mini Bro 3 rounds 10/12/15/20 Hammer Curls x20 (same time) Pull ups x5 Seated Arnold Press x20 (same time) Rest no more than :45 sec after each round Metcon Chipper (1 round) 100 Goblet Squats (20/+35) 80 alt reverse lunges (bodyweight […]

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  • friday wod

    By Wodify Admin | In WOD | on August 13, 2020

    St. Louis – CrossFit WOD Weightlifting Hang Power Snatch (5×5) Metcon Metcon (5 Rounds for time) teams of 2 (OR 1:1) 5 rounds each “you go, i go” 21/15 calorie row 15 power snatch 65/45 9 box jump overs 24/20 RX+ 95/65 & 30/24 “no touchy” the top of the box.GO HARD…safely. hold a hard […]

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  • thursday wod

    By Wodify Admin | In WOD | on August 12, 2020

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 40:00 Accessory Flow 2:00 easy cardio (OR 400m jog) 10 DB bent over reverse flys 10 barbell bicep curls (light/mod) 20 walking lunges 20 push ups 20 ring rows (hip height) farmers carry (moderate) (1 lap around the building) *BONUS 5-10 strict pull […]

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  • 8/13/20? ? #380 Barbell Club

    By Wodify Admin | In WOD | on August 12, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 600 run + row 2 rounds Box jumps x8 BW squats x10 Sumo Inchworms x5 1 round roll out quads and lats :15 sec each Weightlifting Front Squat 3×3 @75% (1 set of 8 @65% , then 1 set of 5 @70%, then start your 3×3 and […]

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  • wednesday wod

    By Wodify Admin | In WOD | on August 11, 2020

    St. Louis – CrossFit WOD Weightlifting Push Press (4×7) working weight should moderately loaded where it starts getting challenging on rep 5 or 6. use the same weight for all working sets. SUPERSET with bodyweight Bulgarian Split Squats 10 each leg (elevating your foot on a box or stacked plates…chest up! and don’t let your […]

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  • 8/11/20? / #379 Barbell Club

    By Wodify Admin | In WOD | on August 10, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 10 cal ski + row 2 rounds DB Upright Rows x20 (10lbs) Shoulder stretch complex :15 sec ea Weightlifting Shoulder Press 4×4 @70% and build every other + Farmer Carry to RDL 200ft (x10) (35/53) Sumo Deadlift 4×3 @80% and work across. Start with 8-5 reps at […]

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  • Tuesday wod

    By Wodify Admin | In WOD | on August 10, 2020

    St. Louis – CrossFit WOD Weightlifting Back Squat (4×7) Moderate loading. Warm up to your weight and complete 4 sets using the same load. Metcon Metcon (Time) For Time: 50/40 Calorie Row 40 Alternating V Ups (40 each leg equals 80) 30 Chest to Bar 20 Burpee over Dumbbell 15/leg Single Arm Overhead Lunge (30 […]

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  • 8/10/20? / #378 Barbell Club

    By Wodify Admin | In WOD | on August 9, 2020

    St. Louis – Valkyrie Fitness Warm-up 200m row 300m ski 400m run 2 rounds Push ups x10 Shoulder disconnect stretch :15 sec each Weightlifting Seated Military Press 4×4 @70% (or at least 60lbs to start if you don’t have a number. Make sure you do one lighter warm up set 5lbs less than your percentage.) […]

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  • Monday wod

    By Wodify Admin | In WOD | on August 9, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 8:00 clock 10 single leg rdl r/l 20 alt leg v ups (total) 10 single arm press r/l Prep power clean, hspu, ttb Metcon Metcon (2 Rounds for reps) 10 min Amrap 6 Power Cleans (135/95) 9 Handstand Push Ups 9 Toes to bar -Rest 5:00- […]

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  • “OFFICER MARTIN”

    By Wodify Admin | In WOD | on August 8, 2020

    St. Louis – CrossFit WOD AMRAP in 24 minutes 11 Deadlifts (275/185 lb) 40 Box Jumps (24/20 in) 11 Strict Pull-Ups 40 Push-Ups 11 Power Cleans (185/135 lb) 40 Wall Ball Shots (20/14 lb) This hero workout is dedicated to Officer Justin Martin, Urbandale IA Police Department, who was shot and killed in an ambush […]

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  • Saturday wod

    By Wodify Admin | In WOD | on August 7, 2020

    St. Louis – CrossFit WOD Metcon (3 Rounds for time) Partner Workout: 60 double unders (each, at the same time) 400m run (while Partner 2 is on rower then switch) 30/25 row (while Partner 1 is running then switch) 120 synchro Abmat sit ups 400m run (while Partner 2 is on rower then switch) 30/25 […]

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  • Friday wod

    By Wodify Admin | In WOD | on August 6, 2020

    St. Louis – CrossFit WOD Weightlifting Front Squat (8×2) Metcon Metcon (2 Rounds for reps) Round 1- 10 minute Amrap 10 Pull Ups 10 Weighted Sit Ups OR 10 GHD Sit Ups Rest 2 minutes Round 2- 10 minute Amrap 16 Dumbbell Front Rack Step Back Lunges 35s/25s 32 Double Unders RX+ chest to bar […]

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  • Thursday wod

    By Wodify Admin | In WOD | on August 5, 2020

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 10:00 EMOM Power snatches *Every min starting with 0:00 perform 5 Burpees* Rx+ Bar facing burpees ***REST 5:00 BETWEEN WORKOUTS***Today will give you a chance to pick your own weight and GO to WORK. A good weight to pick would be one to can achieve […]

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  • 8/6/20? /#377 Barbell Club

    By Wodify Admin | In WOD | on August 5, 2020

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike 600m row run 2 rounds Mason rows (with band) x8ea DB Front Squats x12(10/12) Weightlifting Landmine Squats 4×5 (start 10lbs heavier than last time ) + Anti rotationals x20 Log Jammers 4x6ea(start 10lbs or 5lbs if you didn’t do this yet) heavier than last time and […]

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