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WOD ARCHIVE

  • Thursday Wod

    By Wodify Admin | In WOD | on September 19, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Gymnastics EMOM Metcon (No Measure) 3 Rounds of :30/:30 Min1-Tuck Sit Hold Min2-Superman Hold Min3-Hollow Hold Min4-Ring Rows Min5-V UpsRotate through ALL 5 exercises, working for a max of 30s of each and 30s of rest/transition. No additional rest. 15:00 straight through for a total of 3 […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on September 18, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift (4×4) Build to Heavy inside the EMOM… Metcon (No Measure) 16:00 Strength/Skill EMOM: Min 1: 4-Deadlifts Min 2: 6-Tuck Jump + Long Jump Min 3: 1:00 Forearm Plank Min 4: Rest Metcon Metcon (AMRAP – Rounds and Reps) 18:00 Amrap 15/10 Calorie Row 15 Burpees […]

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  • “Keep it Simple, Sally”- Wednesday, Week 8/Day 6

    By Wodify Admin | In WOD | on September 18, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Monday Strict Snatch Press: 3x 10 Push Press: 2×10 Power Snatch EMOM: 3,2,2,1,1,1. Stay Light Power Clean and Push jerk EMOM 2,2,1,1,1,1. Stay Light. Clean Deadlift: 3×3 @ 100% Wednesday Snatch: Work up to a medium light weight. Clean and jerk: Work up to a […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on September 17, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Hang Snatch (6×3) Every 2:00 x 12:00 complete 3 Hang Snatches. Building across working sets. May be single reps and done as a power or squat. Metcon Metcon (3 Rounds for reps) 5:00 Amrap 12 Power Snatches 75/55 6 TTBs > V-Up/Tuck Crunch Rest 3:00 5:00 […]

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  • Gymnastics Wod

    By Wodify Admin | In WOD | on September 17, 2018

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) Gymnastics/Midline Endurance: 50-40-30-20-10 ghdsu 25-20-15-10-5 aab cals 25-20-15-10-5 s. pull ups

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  • Monday Wod

    By Wodify Admin | In WOD | on September 16, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (5×5) 70% for all sets based off your 1RM. No 1RM? No problem. Pick a weight moderate for your 5×5. Allow room to build for the upcoming weeks! Metcon Metcon (Time) For Time 6-5-4-3-2-1 Power Cleans Front Squats *10 DB Step Overs Following Every […]

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  • “Keep it Simple, Sally”- Monday, Week 8/Day 5

    By Wodify Admin | In WOD | on September 16, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Monday Strict Snatch Press: 3x 10 Push Press: 2×10 Power Snatch EMOM: 3,2,2,1,1,1. Stay Light Power Clean and Push jerk EMOM 2,2,1,1,1,1. Stay Light. Clean Deadlift: 3×3 @ 100% Wednesday Snatch: Work up to a medium light weight. Clean and jerk: Work up to a […]

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  • “THE FUHRMANNATOR”

    By Wodify Admin | In WOD | on September 15, 2018

    St. Louis – CrossFit WOD 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20 Back Squats (95/65 lb) Specialist Ray Michael Fuhrmann, II, United States Army, died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on September 14, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) Partner Wod 50 Toes To Bar/Dead Hang 100 Single Arm KB Swings/Forearm Plank Hold 200 Wall Balls/Wall Sit Hold 800m Partner Farmers/Front Rack Carry (Switch As You See Fit) RX 35s/25s 20/14 RX+ 53s/35s 20/14Break reps as you and your partner see fit, however, […]

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  • “Keep it Simple, Sally”- Saturday, Week 8/Day 3

    By Wodify Admin | In WOD | on September 14, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 1 Monday A. Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day. B. Muscle Snatch: 3,2,1,1,1 C. Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. […]

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  • Friday Wod

    By Wodify Admin | In WOD | on September 13, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) 20:00 Alt EMOM E-bbjo’s 24/20 O-calorie row – – -Rest 5:00- – – 10:00 Amrap 5-pull ups 10-push ups 15-air squats 20-abmat sit ups Metcon (AMRAP – Reps) 20:00 Alternating EMOM Even – BBJO’s 24/20 Odd – Calorie RowALOT of different strategies here…If you […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on September 12, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Shoulder Press (3RM) In 5-7 working sets bulid to a 3RM for the day. Start around 50% build as you see fit. Between sets complete 3-5 sets of 7-10 Single Arm Rings Rows with control. Metcon Metcon (Time) For Time: 500m Row 25 Squat Cleans 115/75 […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on September 11, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Gymnastics Rope Climb (Practice) Metcon Metcon (AMRAP – Rounds and Reps) *40:00 Amrap Run 300m 20 KB/DB Box Step Overs 20 Single Arm S2OH 10R/10L 200m Farmers Carry 15/10 Cal Assault Bike 2 Rope Climbs 30s R/L Side Plank 300m Row RX 35/25 20″ RX+ 53/35 24/20″ […]

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  • “Keep it Simple, Sally”- Saturday, Week 8/Day 2

    By Wodify Admin | In WOD | on September 11, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 1 Monday A. Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day. B. Muscle Snatch: 3,2,1,1,1 C. Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. […]

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  • Gymnastics Wod

    By Wodify Admin | In WOD | on September 10, 2018

    St. Louis – CrossFit Gymnastics View Public Whiteboard Gymnastics Metcon (No Measure) 15:00 Running Clock… Bottom of Push Up Hold 30s/60s x4 Wall HS Hold 30s/60s x4 Ring Straight Leg STC x3 ***Practice holds (10s/20s 20s/40s) and STC from a tuck or lower rings. “Death By Gymnastics Stuff” Minute 1: V-Up T2B Push Up Push […]

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