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WOD ARCHIVE

  • 5/23/19? / #124

    By Wodify Admin | In WOD | on May 22, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 3 rounds Ring rows x10 S/A upright rows x10ea Shoulder stretch :30sec each Weightlifting Shoulder Press Strict Press 5RM Spend no more than 15 mins building a heavy set of 5 ! X10 Bar only X5 build it up! Conditioning Assault bike tabata Metcon […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on May 22, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Core Work Metcon (Weight) 3 Rounds For Load: 100m Dbl KB Front Rack Carry 500m Easy Recovery Row B/T CarriesIncrease load as you see fit BUT start with a moderate load. 100m unbroken should be unbroken and start challenging you about 75m in. You will complete 2x500m […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on May 21, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) 0:00-12:00 12’ EMOTM: Odd: 5-10 Push Ups + 10-20 Second Bottom Of Push Up Hold Even: 3-5 Strict Pull Ups + 10-20 Hollow Rocks *Pick reps you can maintain for all 6 cycles. For the Push Up Hold the goal it to be just […]

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  • 5/22/19? / #123

    By Wodify Admin | In WOD | on May 21, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 cal bike 3 rounds : lateral step ups x10ea Cossack squats x10ttl Ankle stretching :30 Weightlifting Barbell Primer 2x RDL x10 Strict Press x10 Back Squat x10 Back Squat Back Squat 5RM Spend no more than 30 mins building the heavy set of 5! X10 […]

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  • Deload Day 2

    By Wodify Admin | In WOD | on May 21, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on May 20, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Snatch + Hang Snatch (7×2+2) New set every 1:30. Build as you see fit. Power Clean + Hang Clean + Push Press (7×2+2+2) New set every 1:30. Build from your snatch complex as you see fit. Metcon Metcon (Time) For Time 25 Squat Cleans 50 […]

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  • 5/21/19?/ #122 Barbell Club

    By Wodify Admin | In WOD | on May 20, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Prehad/Warmup Valkyrie Testing Focus !! Welcome once again to our primary testing of our three functional movements; press, squat and deadlift. We will focus on 5 , 3 , and 1 rep maximum efforts for each. Over the next two weeks your workouts will be based off […]

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  • Monday Wod

    By Wodify Admin | In WOD | on May 19, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (No Measure) A) 0:00-10:00 Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges B) 10:00-18:00 Every 2:00 X 4 Sets: 5/Side Tempo (1-0-3) Front Rack Box Step-Ups These should be started nice and light. The emphasis should be on holding the tempo, not adding […]

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  • 5/20/19? /#121 Barbell Club

    By Wodify Admin | In WOD | on May 19, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Prehad/Warmup Valkyrie Testing Focus !! Welcome once again to our primary testing of our three functional movements; press, squat and deadlift. We will focus on 5 , 3 , and 1 rep maximum efforts for each. Over the next two weeks your workouts will be based off […]

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  • Deload Week Day 1

    By Wodify Admin | In WOD | on May 19, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power Snatch: 6×1@75% B. Power Clean and Jerk: 6×1@75% C. Back Squat: 3×2@80% Power Snatch Power Clean & Jerk Back Squat

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  • Saturday Gymnastics

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

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (AMRAP – Rounds and Reps) :15 on/ :15 rest (6 sets): Pick any 1 hold and do **Not limited to this list, be creative. Goal is to increase pound for pound body weight strength in strict positions, isometric holds achieve that BEST! Rest 1:00 Before Transitioning […]

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  • B Week 4, Day 3

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. 15-20 minutes to build to a 1RM Back Squat B. No more than 15 minutes to build to 90% 1RM Snatch (goal is no misses on your build up) C. No more than 15 minutes to build to 90% 1RM Clean and Jerk (split […]

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  • Friday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Snatch + OHS (6×1+2) Every 2:00. Build as you see fit! Snatches can be power/squat. Clean + Jerk (6×1+2) Every 2:00. Continue building from your snatch complex Metcon Metcon (No Measure) Pick from 1 option and get after it today! A. 50 Burpee Box Jump Overs […]

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  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) Run 400m 10 Deadlifts 185/125 2 Rope Climbs Run 400m 10 Deadlifts 2 Rope Climbs Run 400m 10 Deadlifts 2 Rope Climbs Run 400m 10 Deadlifts 2 Rope Climbs Run 400m 10 Deadlifts 2 Rope Climbs +225/155

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (No Measure) 0:00-10:00 Every 2:00 X 5 Sets: 10 Knees to Elbow Strict Knees-Up Moderate Pace Ski/Bike/Row/Run For the Strict Knees-up focus on obviously being strict, but really working to control the descent/lower of the movement. The remaining time in the 2 minute block spend […]

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