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WOD ARCHIVE

  • “FAT AMY”

    By Wodify Admin | In WOD | on April 4, 2020

    St. Louis – CrossFit WOD For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood)(if you dont have a KB use a DB or be creative) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges […]

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  • Saturday WOD – 10 Weeks to your Best Murph – Week 3

    By Wodify Admin | In WOD | on April 3, 2020

    St. Louis – CrossFit WOD This week we increase run distances and reps/round in a bit of a twist. Still no vests. Expect those Weeks 5-10! 1-Mile Run (Time) Max Effort 1-Mile RunEnter this week’s best time at 1-mile run! Metcon (Time) (This is a 48 minute circuit today…) 6 Rounds (Still no vests this […]

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  • 4/4/20?

    By Wodify Admin | In WOD | on April 3, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 600m run 20 cal bike 2 rounds Lateral step ups x10ea Goblet Cossack squats (20lbs) x10ttl Goblet Reverse lunges (same) x20ttl Primer 2x RDL x10 Back squat x10 Good morning x10 Box Squat 6×5 @70% of Back Squat + Battlerope Slams x20ttl Metcon 15 mins Bike 10 […]

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  • Friday Wod

    By Wodify Admin | In WOD | on April 2, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (No Measure) 3 rounds: 20 romainian deadlifts 20 hip bridges no weight neccessary OR light db OR empty barbell Metcon (Time) 3 rounds: 15 burpees 12 single arm hang squat cleans (6r/6l) 9 single arm swings (9r/9l) -rest until 10:00 and repeat!score your slowest time BUT […]

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  • 4/2/20? / #320 Barbell Club

    By Wodify Admin | In WOD | on April 1, 2020

    St. Louis – Valkyrie Fitness Warm-up 1500m row 2 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Lat rig stretch :30 sec ea side Roll out the lats :30 sec ea side Weightlifting Primer 2x RDLx5 Front Squat x5 Muscle Clean x5 Power Clean + Front Squat 10×3 […]

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  • Thursdsay Wod

    By Wodify Admin | In WOD | on April 1, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (No Measure) 3 rounds: 1:00 jump rope/lateral hops 10 step back lunges (total) 30s flutter kicks 30s bottom of squat hold 5 single arm high pull + 3 hang power snatch (both arms) Metcon (Time) For Time (to the last snatch) + 25:00 Running Clock 50 […]

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  • 4/1/20? /#319 Barbell Club

    By Wodify Admin | In WOD | on March 31, 2020

    St. Louis – Valkyrie Fitness Warm-up (Don’t write ) Boxing Tabata x2 First segment 3-2-1-1-4 2-1-6-1 Second Segment 3-2-1-2-3-4 2-1 -3 Weightlifting Bent Over Row 5×5 @72% or at least start 5lbs heavier than last week + Front Rack sled Drag 200ft(med ball) (walking backwards) Barbell S/L Deadlift 3x6ea (only build with good form and […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on March 31, 2020

    St. Louis – CrossFit WOD Notes Metcon (No Measure) Happy Wednesday, Happy Hump Day! Before you dream about a view from the top of the mountain you are to try to climb, ask yourself if you’re willing to keep stepping forward and commit to the grind as you devote your life climbing to the peak […]

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  • 3/31/20? /#318 Barbell Club

    By Wodify Admin | In WOD | on March 30, 2020

    St. Louis – Valkyrie Fitness Warm-up Warm up 30 cal bike Stretch out ankles and calves 1200m run (walk back for recovery) 2 rounds T- spine rotations x10ttl BW hip thrusters with mid band x20 Weightlifting Primer 2x Back Squat x10 Back Rack Reverse lunges x10ttl Back Squat 4×4@ 72% of 1RM and build on […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on March 30, 2020

    St. Louis – CrossFit WOD Notes Metcon (No Measure) A little motivation? We all have weakness, mentally, physically or emotionally that stand in the way of greatness in our lives. The fact of the matter is you can only push yourself so hard and so far before your weaknesses keep you from the changes you […]

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  • 3/30/20? / #317 Barbell Club

    By Wodify Admin | In WOD | on March 29, 2020

    St. Louis – Valkyrie Fitness Warm-up 900m row 2 rounds Lateral lunges x20ttl 200m row Lateral Step ups x10ea Weightlifting Barbell Glute Bridge 3×8 start at around 75% of your deadlift and build Shoulder Press 3×3 @75% +GHD Back extensions x10 T-Bar rows 3×3 (100/105) +crunch heel taps x20ttl Barbell Glute Bridges Shoulder Press T […]

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  • Monday Wod

    By Wodify Admin | In WOD | on March 29, 2020

    St. Louis – CrossFit WOD At Home Wod Warm-up (No Measure) Hey guys, happy Monday! If you’re not live today choose one workout, we are not doing both in class. Weights or not we are all getting started on the right foot today! Have a great workout! Metcon (No Measure) 3 rounds 30 jumping jacks […]

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  • JOHNS WILL HERO WOD (modified)

    By Wodify Admin | In WOD | on March 28, 2020

    St. Louis – CrossFit WOD AMRAP in 30 minutes 30 Air Squats 20 step ups to step in your house or to a chair-10 each leg(rx: 20 Box Jumps (24/20 in) 30 total lunges (rx: 32 meter (100 feet) Walking Lunges) 20 Hand Release Push-Ups 15 Burpees :30 sec of singles or DU’s (rx: 100 […]

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  • Saturday – 10 weeks to your best “Murph” – Week 2

    By Wodify Admin | In WOD | on March 27, 2020

    St. Louis – CrossFit WOD Here we go. Week 2. Last week we sprinted, then did 10 rounds, we increase the run distance this week and add a round. Can you beat 10 minutes for 11 rounds? Warm-up (No Measure) Take a 1/2 mile jog. Mobility – Grab a broom stick and do dislocates/Windmills/Trunk Twists […]

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  • 3/28/20? / AOT HWK 5

    By Wodify Admin | In WOD | on March 27, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 3 rounds Reverse lunges x10ttl BW hip bridge x10 Weighted Cossack squats x10ttl Conditioning 3 rounds 200m ski + TGU x4ea 200m Run + TGU 2 ea Push Press 4×4 @70%+ side plank :30 sec ea side Kneeling Squats 4×4 @70% of Back Squat + DB S/A […]

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