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WOD ARCHIVE

  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Gymnastics Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your fourth set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist, the wall […]

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  • 1/16/19? / 3×3* Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 2 rounds “triple dirty” 10 cal bike / 10 cal ski / 19 cal row Then 2 rounds PVC pass thrus x10 Banded fly’s x10 PVC Strict press x10 Conditioning 3 rounds Farmer Carry 200ft Row 100m Slam balls x20 (15lbs) :45 sec plank Weightlifting Push […]

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  • Chinese 3 Day Program Wk2 Day 2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power Clean & Power (Push) Jerk 5×2 @85% of 1RM (whichever is more limiting movement) B. Snatch from Knees (use straps if you have them) 3×2 @85% C. Clean Pull 5×3 @85% D. Drop Snatch 5×2-3 reps @80% E. Press from Rack 5×3 @90% […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting High Hang Snatch + Hang Snatch (8×1+1) Every 2:00, for 16:00 (8 sets). Build over the course of 8 sets. Metcon Metcon (Time) 5 Rounds For Time 20 Wall Balls 20/14 5 Snatches 135/95 RX+ Squat Snatches OSC/AOT 3 and 3’s 3-Behind the neck push press […]

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  • 1/15/19? / #47 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m row complex : 100m legs only 100m core only 100m arms only 100m all together Hip ankle mobility Weightlifting Overhead squats 5×5 Overhead squats 5×5 @ 55% of 1RM Back Squat and work up. *only do the overhead squat with the prescibed weight if you […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (4×8) Choose the same weights or go heavier than last week. If you missed last week’s squat session, select weights that will make your final 2-3 reps of your final set extremely difficult. This week we added a 4th set! Metcon Metcon (Time) 3 […]

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  • 1/14/19? / #46 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Ski erg on/off 10 min 1. jump rope 50 singles 2. Ab mat sit ups x20 3. Lateral lunges x20ttl 4. Inchworms x5 5. Static lunges x10ea Repeat for 2 rounds and make sure you start each movement on the minute! Weightlifting Deadlift EMOM 8 mins […]

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  • Chinese 3 Day Week 2 Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Back Squat 5×3 @85% OR 3 x 1-2 reps @90% depending on how you feel today. B. Snatch Deadlift 1×1@100%, 3×1@90% of heavy single for day, 3×3@85% C. Power Snatch 3×1@90% of 1RM Power Snatch; 3×2@85% D. Power Clean + Push Press 5×3@85% OR […]

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  • CARSE

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

    St. Louis – CrossFit WOD 21-18-15-12-9-6-3 Reps for Time Squat Clean (95/65 lb) Double-Unders Deadlift (185/135 lb) Box Jump (24/20 in) Start each round with a 50 meter Bear crawl View Public Whiteboard Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a […]

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  • Saturday “Snow Day” Wod

    By Wodify Admin | In WOD | on January 11, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Home Free” 15:00 Amrap 5 Hand Release Push Ups 10 Jumping Lunges 15 Sit UpsSorry we are closed today. Please post your scores today so we can see how many of y’all take your fitness anywhere! Have a great weekend.

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  • Friday Wod

    By Wodify Admin | In WOD | on January 10, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×3) Five working sets all building towards a 3RM. If you have a current 1RM suggested starting load would be 70%. Across the board all sets should be moderate to heavy, no light sets (warm up sets). Following your heaviest 3, subtract 10-15lbs. and […]

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  • 1/11/19? / #45

    By Wodify Admin | In WOD | on January 10, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 3 rounds Banded fly’s x20 Push ups x20 S/A ring rows x10ea Weightlifting Bench Press 4×10 Bench Press 4×10 starting at 55% of your 1RM + Superset with KB banded RDLs x15 Core Work DB core Wt sit ups x20 Static crunch to scissors x20 DB […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on January 9, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 35:00 Amrap 250m Row 20 Goblet Hold Step Ups 15 Swings 250m Row 20 Hollow Rocks 20 Arch Rocks 250m Row 50 Double UndersYou decide Bike, Row, Ski, Run today. Mix it up if you want or just pick one. […]

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  • 1/10/19? / 3×3 Barbell Club

    By Wodify Admin | In WOD | on January 9, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 10 min EMOM 1. row 200 meters 2. Body weight squats x20 3. Cal bike 15 cals 4. Cossack squats x20ttl 5. Ski erg 10 cals *repeat for 1 more round Conditioning 4 rounds Sled drag 200ft add 10 pounds each round starting with 45/55lbs on […]

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  • 1/9/18? / #44

    By Wodify Admin | In WOD | on January 8, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 300m row 2 rounds S/A light KB swings x10 ea Light DB reverse lunges x10ttl Sumo deadlift pvc/bar warm up x10 1 round PVC 1 rounds Bar Weightlifting Sumo Deadlift 5RM Superset with KB reverse lunge to punch x10ea do not alternate and KB stays over […]

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