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WOD ARCHIVE

  • Olympic Lifting Week 6 Day 3

    By Wodify Admin | In WOD | on July 19, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting “Mock weightlifting meet” 1: Snatch – You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. *Rest 10 minutes, then: 2: Clean and […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on July 19, 2019

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) 50 Banded Pull-Ups Every break complete 10 ring rows. Work chest to bar pulling versus regular pull up if you are in a good place with regular pull ups. Rest Between 3 Rounds 30s Handstand Hold 30s Top of Push Up Plank 1:00 Rest […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on July 19, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) Teams of 2: For Time 120-100-80-60 Double Unders (each) 12-10-8-6 Rope Climbs 12-16-20-24 Power Clean & Jerks 115/75Double unders are done together. Rope Climbs and Power Clean & Jerks are split between the two partners.

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  • Friday Wod

    By Wodify Admin | In WOD | on July 18, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 300m Run 12 Dual Russian KBS 53/35 8/arm Alternating Gorilla KB Rows 53/35Two versions to complete today’s workout. 1.) Keep it steady for the entire workout. 2.) Rest 90s between rounds for the entire workout while trying to […]

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  • 7/19/19? /#150 Barbell Club

    By Wodify Admin | In WOD | on July 18, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 2 rounds :200m run :90 sec assault bike 200m ski 200m Row Banded stretch complex 3 rounds :30 sec each side Shoulder disconnect Pec stretch Hip floss DB Shoulder Press DB Series Shoulder Press 4×10 start at moderate weight and try to increase by […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on July 17, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (1RM) Metcon Metcon (AMRAP – Reps) 24:00 EMOM Min 1 10-16 DB Box Step Ups 35s/25s Min 2 Rest Min 3 20/15 Calorie Row Min 4 Rest Min 5 *ME Push Ups + AMRAP Min 6 Rest Rx+ 50s/35s Row 24/18 *Max Effort = […]

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  • 7/18/19? /#149 Barbell Club

    By Wodify Admin | In WOD | on July 17, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up Bike on/off (4 Rounds) 10 cals (hard) followed by each movement 1. alt lunges x10ttl 2. Reverse lunges x10ttl 3. Jump squats x10 4. KB Swings x10 (20lbs no heavier!) Weightlifting Barbell Primer 2x Sumo RDL x10 Sumo Good Morning x10 Back Rack Lunges […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on July 16, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift (1RM) Metcon Metcon (Time) 3 Rounds 500m Run 30 Wall Balls 20/14 Rx+ 30/20 OSC/AOT GHD Situps (3×10-20) Beginners do 3×10 Advanced do 3×20 Metcon (No Measure) 10:00 EMOM Row 200/150mGo hard and keep every interval under the minute. We are going to try and […]

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  • Olympic Lifting Performance Cycle Week 6 Day 2

    By Wodify Admin | In WOD | on July 16, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A: 1: Hang clean + jerk: 5 rounds – Every 2:30, complete: – 3x hang clean + 1x jerk. *Start at a moderate weight and work up to a max for the day. The jerk is done after the 3rd hang clean. B: Push press: […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on July 15, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Shoulder Press (1RM) 12-15 to establish a 1RM. Most of you if not all of you can find this 1RM in 10:00. Get a good warm up and get after it! Be sure to post your numbers! Metcon Metcon (AMRAP – Reps) Every 2 Min, 10 […]

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  • 7/15/19? / #145 Barbell Club

    By Wodify Admin | In WOD | on July 14, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row + 200m ski 2x 3 rounds S/A up right Rows x10ea (10lbs) Push ups x10 DB reverse fly x10 with 1 sec static hold Weightlifting Incline Bench Press Incline Bench 5×6 @60% or 70% of Bench 1RM . Slight build on the press. Super […]

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  • Oly Performance Strength Cycle Week 6 Day 1

    By Wodify Admin | In WOD | on July 14, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A: Power snatch – 10 minutes to work up to a 1 RM. B: 10 rounds – Every 30 seconds, perform: -3x power snatch @ 60-70% 1 RM power snatch C: Back squat: 65%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x […]

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  • Monday Wod

    By Wodify Admin | In WOD | on July 14, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (1RM) We are going to be finding our 1,3 and 5RM over the next few weeks. After we establish our new lifts, we will be getting into percentage work ALOT of you have asked for. Metcon Metcon (Time) 3 Rounds 15 HSPU 30 Pull […]

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  • DICKO

    By Wodify Admin | In WOD | on July 13, 2019

    St. Louis – CrossFit WOD 3 Rounds for Time 29 Push-Ups 6 Hang Power Cleans (50/35 kg) 29 AbMat Sit-Ups 6 Push Presses (50/35 kg) 29 Pull-Ups 6 Overhead Squats (50/35 kg) 29 Kettlebell Swings (24/16 kg) This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on July 12, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 18 Swings 15/12 Assault Bike Goblet Squats 3,6,9,12,15,18,21,24,27,30Pick your weight for the swings and squats. Increase goblet squats by 3 reps every round. Modify reps to assure you can do swings unbroken for majority of wod. You may also […]

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