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WOD ARCHIVE

  • Friday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift (5-5-4-4-3-3) Build steadily through the alternating EMOM. Metcon (Time) 12:00 Alternating EMOM Odd-Deadlift Every-15-45s Handstand HoldPick a time domain that will get challenging along the way. Handstand Hold too easy??? Then do alternating shoulder taps for reps. ***Scoring: Seconds in the hold or total taps. […]

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  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (No Measure) 32:00 Amrap 4 x1 TGU x2 Windmills R/L/R/L 24 1-Arm Swings 12/Arm 8 Burpee TTBs 80m Farmers Carry 2:00 RowCan be FLOW or can be a GRINDER. Flow…Pick loads that keep you moving and steady breathing. Also, while rowing ONLY nasal breathing. Grinder…Push […]

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  • St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Monday A) Full Grip Front Squat + Push Press: (3+3) x 4. These will be lighter, so work speed out of the bottom of the squat. If mobility does not allow for a full grip on the bar when front squatting, just use a regular […]

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Weight) 14:00 Alternating EMOM Odd: 3 Power Clean & Jerks (Build) Even: 3 Thrusters7 rounds of each and building to a heavy triple of both. Both movements are taken from the floor. You’ll have one bar for both movements. Do not pick loads that are […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting DB Flat Bench (4×12) For the DB bench, ALTERNATE each arm. The arm not moving is locked out at the top, not resting on the chest. Super Set with 4×6 Chin Ups/Weighted Chin Ups Metcon Metcon (Time) 4 Rounds For Time 30 SDHP 75/55 30 Box […]

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  • St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting We’ll be doing the snatch and clean and jerk in their most basic form often paired with the skill transfer exercises I find MOST useful. We will also be doing one day of pure accessory, strength work. Have fun! This will be an eight week […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (Weight) OTM x 12:00 (3 Rounds) Min 1- 6 Back Squat 65% Min 2 – 4 Back Squat 70% Min 3 – 2 Back Squat 75% Min 4 – RestBe sure every set is completed inside the minute. This strength piece will take 11 minutes […]

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  • WHEELER

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

    St. Louis – Hero With Fitz View Public Whiteboard 21 Fl: WHEELER (Time) 21 Flutter Kicks (4-count) 2100 meter Run Then, 4 rounds of: 10 Pull-Ups 22 Sit-Ups 15 Push-Ups 11 Burpees 20 Air Squats

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  • “CYRUS, ELI, JANIE, LIAM AND MARY”

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

    St. Louis – CrossFit WOD Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/53 lb) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Dumbbell Snatches (45/25 lb) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35 lb) From 20:00-25:00 16 Push-Ups 16 Sit-Ups […]

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  • St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting We’ll be doing the snatch and clean and jerk in their most basic form often paired with the skill transfer exercises I find MOST useful. We will also be doing one day of pure accessory, strength work. Have fun! This will be an eight week […]

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  • Saturday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) For Time 25 Hspu 500m Sandbag Run 50 DB Hang Clean & Jerks 50/35 25 Burpee Pull Ups 25 Toes to Bar 1000m Row 50 DB Snatches 50/35 25 Burpee Box Jump Overs 24/20Big sandbags are around 70-80# and the smaller sandbags are all […]

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  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Clean (10×3) 10 min EMOM complete 3 full cleans or 3 power cleans. We highly recommend full cleans expecially if you are trying to build leg strength. However, if you are still blasted from earlier in the week and need to do power cleans, that will […]

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  • St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 1 Snatch Push Press+ Pause OHS: (3+3) x 5 Power Snatch: 3,3,3,2,2,2,1,1,1 Power Clean and Push jerk: 3,2,2,1,1,1,1 Deficit Clean Deadlift: 5×3 Day 2 Snatch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for […]

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting 1 Strict Press + 2 Push Press + 3 Push Jerk (X1x2x3) Pressing Complex. Build to a heavy set. 2 Push Press + 3 Push Jerk (X2x3) Once you fail a strict press, move on to the next complex and complete 2 push presses and 3 […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on July 9, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Muscle Snatch (10×1) Emom. Increase on feel but try and build every couple of minutes. Power Snatch (3,2,1,3,2,1,3,2,1) Emom. 3 waves of 3,2,1…Start light/mod and complete all required reps inside each minute. If you are successful, you may add weight or keep weight the same across […]

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