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WOD ARCHIVE

  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) 9:00 Amrap 1 DB Strict Press 1 Push Ups 1 Burpee 2,2,2,3,3,3,4,4,4,5,5,5… 50s/35s Rx+ Clapping Push UpsAmrap ladder increasing by 1s. Metcon Metcon (AMRAP – Rounds and Reps) 15:00 Amrap 30 Double Unders 15 Shoulder to Overhead 30 Russian Twists 15 Power […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (2 Rounds Of 3-2-1) Based off your 1RM or your new 3RM (adjustable) complete 3@80-85% 2@85-90% 1@90-95% Metcon Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 21 Air Squats 15 Calorie Row 12 Alternating DB Snatches Rx 50/35 OSC/AOT Snatch Balance + Overhead Squat […]

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  • The Stronger Than Ever Program

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%; Rest 2 min Between B) Power clean+push press (complex): 5 reps at 60% of your 1RM, C) then 3X5 at 70% Every 2 min for both B) and C) D) Clean […]

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  • DORK

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

    St. Louis – Hero With Fitz View Public Whiteboard DORK (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees

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  • Saturday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap Option 1: 300m Run 2 Rds of: “Cindy” Option 2: 300m Run 2 Rds of: 5 Pull Ups 10 Push Ups 15 Sit UpsCindy = 5 pull ups 10 push ups 15 squats…Feel free to scale either option […]

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  • 1RM Day

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Snatch Clean and Jerk Back Squat

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  • Friday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) 3 Sets Of: 12 Dumbbell Curls 12 Hammer Curls 12 Overhead Tricep Ext. 12 Renegade Rows @21×2 Rest 1:30 Between Sets Metcon Metcon (AMRAP – Reps) 8:00 Amrap DB Front Squats 1-2-3-4-5-6-7-8…etc DB Burpee *No Jump 1-2-3-4-5-6-7-8…etc Rest 2:00 8:00 Amrap Max Meter Row […]

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  • Thursdsy Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon We will see you at the new space! Metcon (AMRAP – Reps) “Tabata This” Row (Calories) Hand Release Push Ups Ball Slams Abmat Sit Ups Bike (Calories)8 Rounds of :20s on/:10s off; 4:00 stations with 1:00 transitions. 24:00 in total.

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon All classes today will run at current gym not the new gym just yet! Metcon (AMRAP – Reps) 15:00 EMOM Min 1 :50 Wall Sit Min 2 Alternating DB Snatches Min 3 RestPick DB load that allows you to stay moving for the minute. Metcon (AMRAP […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Floor Press (3×8) Work with 1 or 2 people here. It will help so you can help with the lift off. Warm Up properly and then complete 3×8 using the same and heaviest weight possible for all working sets. Pendlay Row (3×8) Superset these with the […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (3 Rounds Of 5-3-1) Based off your current 1RM or your new 3RM (adjustable) complete 5 reps, 3 reps and 1 rep for 3 total rounds. 77-82% for your 5s, 82-87% for your 3s and 87-92% for your 1s. Last weeks % 75-80 80-85 […]

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  • CrossFit Weightlifting Cycle 2 – Week 8, Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 1 LAST WEEK OF THIS CYCLE! A) Muscle Snatch: 5,3,3,1,1,1 In between sets, do 20 banded pull apart B) Snatch: 3,3,,2,2,1,1 C) Back Squat: Work up to a heavy single for the day Muscle Snatch Snatch Back Squat Back Squat Weightlifting Day 2 A) […]

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  • THACKER

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

    St. Louis – Hero With Fitz View Public Whiteboard Thacker (Time) Buy-In: 400 meter Run 50 Double-Unders Then, 6 Rounds of: 26 Burpees 8 Power Cleans (75/55 kg) 4 Shoulder-to-Overheads (75/55 kg)

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  • CLAYTON

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

    St. Louis – Hero With Fitz View Public Whiteboard Metcon (Time) 5 Rounds for Time 26 Alternating Dumbbell Snatches (50/35 lb) 11 Calorie Row 5 Barbell Complexes* (95/65 lb) Every 5 minutes perform 20 Double-Unders *One Barbell Complex is comprised of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back […]

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  • CLAYTON

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (Time) 5 Rounds for Time 26 Alternating Dumbbell Snatches (50/35 lb) 11 Calorie Row 5 Barbell Complexes* (95/65 lb) Every 5 minutes perform 20 Double-Unders *One Barbell Complex is comprised of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat […]

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