St. Louis, St. Louis West – CrossFit WOD Split Jerk Single Arm Dumbell Press Metcon (AMRAP – Rounds and Reps) 15min Amrap 9 deadlifts 155/105 12 hand release push ups 15 box jumps
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 OHS – 45# 20 Back Squat – 45# 400M Run
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (AMRAP – Rounds and Reps) 12min Amrap Row 300/250m 20- swings 70/53 10- hspu 5- MUs Strict DB seated press sub for hspu Burpee pull ups sub for MUs
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Power Clean & Jerk Snatch Metcon (AMRAP – Rounds and Reps) 7min Amrap: Clean and Jerks 135/95 TTBs Ascending Ladder x 3s 3-3-6-6-9-9-etc.
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Metcon (Time) “Don’t Drop the Turkey” In teams of 3 (Regular members may do teams of 2) complete the following: 2000M Row Buy In, then: 150 Wall Ball (20/14) 100KB Swings (53/35) **New/Visiting will do Russian swings 50 Man Makers (53/35) (Sub burpee for new/never crossfit) 100 […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Deadlift Metcon (AMRAP – Rounds) Every minute, on the minute, for 24min: Minute 1- 10 pull ups Minute 2- 6 burpee box overs 24/20 Minute 3- 10 DUs + 10 DB ground to overhead 55/35
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Hang Clean Clean Metcon (AMRAP – Rounds and Reps) 12 min Amrap 5- hang cleans 155/105 10- pistols 15- cal row
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Shoulder Press Split Jerk Metcon (Time) “Air Force” 20- thrusters 95/65 20- sumo deadlift high pulls 20- push jerks 20- ohs 20- front squats *every minute, on the minute, and to start the workout, complete 4 burpees before advancing through the workout.
CONTINUE READINGSt. Louis – Movement & Mobility A General Joint Mobility B Ankle – Tissue Work – Banded Joint Mobility – Static Stretching C Hip – Tissue Work – Banded Joint Mobility – Static Stretching D T Spine Test │ Re Test w/ Air Squat
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (AMRAP – Reps) “Ghost” 6 Rounds: 1min cal row 1min burpees 1min double unders 1min rest
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Snatch Metcon (Time) 25- ohs 115/75 75- DUs 25- Cal Row 75- DUs 25- ohs
CONTINUE READINGSt. Louis – Movement & Mobility Please bring a foam roller, grid, or other soft tissue device of your choice today. We will be doing some global smashing / rolling and a lacrosse ball will be a little too small (and pointy) for this work. A General Joint Mobility B Lower Soft Tissue Smashing – […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Double KB Stiff Leg Deadlift Metcon (Time) 21-15-9 Deadlift 185/125 200m run between each rd Rest 5min Metcon (Time) 21-15-9 Thrusters 95/65 200m run between each rd Rest 5min Metcon (Time) 21-15-9 75/55 Power Snatch 200m run between each rd
CONTINUE READING