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WOD ARCHIVE

  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Rx 24/20 Accessories Metcon (No Measure) 3 Sets 10 Romainian Deadlifts 30-60s R/L Side Plank 30-60s Dead Hang Hold (bar)30-50% 1rm Deadlift. OSC/AOT Metcon (No Measure) 5 Rounds :20-:40 Tuck Sit 20-Shoulder […]

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  • 3/19/19? /#82

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m row Then 2 rounds Stars and Stripes x10ttl Scorpions x10ttl Low band lateral walks x20ttl Barbell Primer 2x RDL x10 Good Morning x10 BTN Push Press x10 Weightlifting Deadlift (3×3) Deadlifts 3×3 @75% of 1RM. Superset with DB Curtsy Lunges 12ttl (15/20/25) Conditioning 5 min […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (5 Rounds for time) Every 8:00 , For 40:00 (5 sets) For Times 50 Double Unders 15 Push Presses 115/75 15 Back Squats 115/75 400 Meter Run OSC/AOT Metcon (No Measure) 5 Rounds Assault Bike Calories 20/16 (moderate) 15/12 (mod/fast) 10/8 (fast) 2 min rest […]

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  • “MATIAS” MOA CROSSFIT TRIBUTE WOD

    By Wodify Admin | In WOD | on March 16, 2019

    St. Louis – CrossFit WOD For Time 2 Rounds of: 25 Burpee Box Jump Overs (24/20 in) 7 Clean-and-Jerks (135/95) 19 Handstand Push-Ups 94 Double-Unders 5 minute Rest Then, 2 Rounds of: 28 Alternating Dumbbell Snatches (50/35) 12 Squat Cleans (135/95) 20 Toes-to-Bars 18 Wall Ball Shots (20/14) This memorial WOD is dedicated to Matias […]

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  • Saturday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of two, with one person working at a time, AMRAP 30: 1000m Row 100 KB Deadlifts 100m KB Farmer’s Carry 100 KB Walking Lunges 100 KB Push PressesYou pick the load and use the same weights for ALL movements. […]

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  • Gymnastics Wod

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

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon Metcon (No Measure) 100 Hollow Rocks 100 Arch Rocks – – – – – 4-5 Rounds 5-8-Strict Pull Ups OR Strict HSPU 30s Handstand Hold (against wall) OR 30s Dead Hang Hold – – – – – 4-5 Rounds 5-8-Kipping Pull Ups OR Kipping HSPU 100’ […]

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  • Olympic Lifting

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. EMOM x 15 Build to a 1RM Snatch for the day (scale to 1RM for the day high hang power snatch) B. EMOM x 15 Build to a 1RM Clean and Jerk for the day (scale to 1RM high hang power clean and push […]

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  • Friday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 […]

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  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×5) 5 Sets for Load (15:00) Min 1: 5 Bench Press Min 2: 15 Ring Rows Min 3: Rest Metcon Metcon (AMRAP – Rounds and Reps) 16:00 Amrap 12/8 Calorie Ski 120’ Crossbody Carry 20 Waiter Squats 20 Alternating V-Ups 40s Forearm PlankModerately Heavy […]

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (5 Rounds for time) Every 8:00, For 40:00 (5 sets) Each For Time: Row 500m 15 Burpee Box Jump Overs Run 400m Rx 24/20Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is […]

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  • Olympic Lifting

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A1. Clean Pulls: 1.1.1 x 5; rest 10 secs/rest 90 secs A2. Pause Front Squat (3 secs at bottom); 1.1.1 x 5; rest 10 secs/rest 90 secs B1. Bench Press: 10, 10, 10; rest 90 secs B2. Back Squat: 3, 3, 3; rest 90 secs […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Clean (1 Rep Every 1:30 (10 Sets)) All single efforts today. Ascending weight. Build as you go! Metcon Metcon (Time) Option 1: Heavy and High Skill For time: 9 Power Cleans 205/145 27 Chest To Bar 7 Power Cleans 21 Chest To Bar 5 Power […]

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  • 3/12/19? /#81 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m ski 3 rounds Banded Flys x20 Push ups x10 S/A Arnold Press x10ea (10lb) Weightlifting Bench Press 5×5 Bench Press 5×5 @65% of 1RM +EZ curls x12 Accessories Bro Circuit 3 rounds Pull ups x3-6 Standing straight arm pull downs x12 Ground Bench x10 (50% […]

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  • Olympic Lifting

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Snatch Balance: 3 waves of 3 ascending single; rest 2 min bw reps B. Clean and Jerk: EMOM until failure begin @70% 1rm add 10lbs until failure C. OHS: 15 reps, 10, 5, 1, 5, 10, 15; rest 2 min between sets D1. Snatch […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (5-5-3-2-2-1-1-1) Every 2:00 , For Sets 1-5, Then Every 3:00, For Sets 6-8: Set 1: 5 reps @ 70-75% Set 2: 5 reps @ 75-80% Set 3: 3 reps @ 80-85% Set 4: 2 reps @ 85-90% Set 5: 2 reps @ 90-92.5% Sets […]

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