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WOD ARCHIVE

  • Saturday

    By Wodify Admin | In WOD | on September 20, 2019

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP. Strength Deadlift (3-3-3-3-3) 3-3-3-3-3 Sumo Deadlift -Rest 1:30 b/t Sets- Workout Metcon (4 Rounds for […]

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  • Saturday

    By Wodify Admin | In WOD | on September 20, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike/Ski/Row 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Score is your slowest round! Optional […]

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  • Saturday

    By Wodify Admin | In WOD | on September 20, 2019

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)* […]

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  • 9/20/19? / #190 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 2 rounds 500 m row 10 push up 20 banded tricep pull downs Weightlifting Bench Press Bench press 5×3 build to a heavy 3 around @72% and work across + S/A KB High Rows (20lbs) x10 each arm Conditioning Conditioning 4 rounds Sled push […]

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  • Friday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 40 Mountain Climbers 30 Jumping Jacks 20 DBL DB DL 10 DBL DB Front Squats Strength Front Squat (1×6, 1×4, 2×3, 1×2) ON A 15:00 RUNNING CLOCK… Front Squat 1×6 1×4 2×3 1×2 -1:30 Rest b/t Sets- Workout Metcon […]

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  • Friday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) […]

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  • Friday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. Row […]

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  • Friday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION 3 […]

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  • Friday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad […]

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  • 9/19/19? #189 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 3 rounds 10 cal bike 20 BW squats 10 lateral step ups ea Weightlifting Primer 2x Back Rack Lunges x10ttl Barbell Jump Squats x10 Barbell Step x10ttl (little box) Back Squat Back Squat + BW Hip Bridge EMOM 10 mins Even x5 Back Squat […]

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  • Thursday Youth Class

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

    St. Louis – St. Louis Youth Fitness View Public Whiteboard Weightlifting Deadlift (5 x 3 Reps Ascending) Metcon Metcon (No Measure) 4 rounds E2MOM 250M Row in 2 minutes 10 Burpees over the Bar 6 Touch and Go Cleans

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  • Thursday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP** Workout Metcon (No Measure) E2MOM x 20 MINUTES MIN 1 & 2 […]

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  • Thursday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-

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  • Thursday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra — start in plank position on hands, send hips up and back, press head […]

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  • OLY WEEK 7 DAY 2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warm-up 2 ROUNDS 300M SKI WALKING LUNGES X20 TO BOX JUMPS X10 BARBELL WARM UPS BACK SQUAT BEHIND THE NECK PUSH JERK GOOD MORNINGS 3 rounds of 5 reps BAR ONLY!! 1: Hang Power Clean(Below The Knee) + Power Jerk 5 rounds – Every 2 […]

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