St. Louis, St. Louis West – CrossFit WOD If you think this sucks, keep it to yourself. A lot of times when WE don’t want to do something in here WE probably need to do it 😉 Metcon (AMRAP – Reps) 5min AMRAP Burpee Box Jump Overs (24/20) Metcon (Time) 5 Rounds 500m Row 400m […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Clean Complex (x1x1x1) Power Clean + Hang Clean + Clean Metcon (Time) 25-20-15-10-5 Thrusters 95/65 50-40-30-20-10 Double Unders
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD Push Press x3, EMOM (10min) AHAP Then, 3 Rounds: Ring Push Ups 8-12reps, tempo 3211 Supine Pull Ups 8-12reps,tempo 3111 WOD “Skinny Jeans” 1000M Row 100 Air Squats 750M Row 75 Walking Lunges 500M Row 50 Wall Balls (20#/14#) 250M Row 25 Box Jumps (24″”/20″”)” Push Press […]
CONTINUE READINGSt. Louis – CrossFit WOD Deadlift (3×5) Metcon (Time) Hero WOD Adrian Seven rounds of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″/24″
CONTINUE READINGSt. Louis – Olympic Weight Lifting Dynamic Warm-up Mobility Snatch Technique – OHS – Drop Snatch – Snatch
CONTINUE READINGSt. Louis West – CrossFit WOD Open Gym
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD WOD For time: 10 Split Jerks (165/123) 1600M Run 10 Back Squats (165/123) 800M Run 10 Front Squats (165/123) 400M Run 10 Dead Lifts (165/123) 200M Run Metcon Metcon (Time)
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Back Squat Build to a 3-5RM in 15 min DB step ups 3×6-12 per leg AHAP Banded Good mornings x 50 reps WOD “Grace” 30 Clean & Jerks for time (135/95) Strength/Skill Back Squat Dumbbell Step-Ups Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Dumbbell Floor Press (Palms facing in) 3X max reps Super set B1 & B2 (2-3 sets) B1: Pull ups (rev grip) or Ring Row 8-12 reps B2: DB press (palms facing in) 8-12 WOD For time: 21-15-9 T2B Slam Balls (50/30) Strength/Skill Dumbbell Bench Press Pull-ups […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Work up to a heavy Clean WOD 4RFT 20M Walking Lunge 50M Run (to Prowler) 20M Prowler Push 50M Run (from Prowler) 20M Bear Crawl Men 45# on posts/25# on T-handles (140# total) Women 25#/15# (80# total) Strength/Skill Clean Metcon Metcon (Time)
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD STRENGTH/SKLL 1 Power Snatch + 1 Hang Power Snatch EMOM for 12 mins Romanian Deadlift 3X8-10 Weighted Sit ups 3X15 (may use anchors including partner standing on feet) WOD 2 RFT 30 Air Squats 30 Push Ups 30 Walking Lunges 30 Push Press (65#/43#) Strength/Skill Power Snatch […]
CONTINUE READINGSt. Louis – CrossFit WOD A.) Bench Press-4×5 reps, AHAP B1&B2 (2-3 super sets) B1.) DB row 8-12reps B2.) band pull aparts 8-12 WOD 5RFT 5 HSPU 10 Pull Ups 15 Long Jumps Bench Press (Bench Press Heaviest set of 4 for 5 reps) Metcon (Time) 5 RFT 5 HSPU 10 Pull Ups 15 Long […]
CONTINUE READINGSt. Louis West – CrossFit WOD A.) Bench Press-4×5 reps, AHAP B1&B2 (2-3 super sets) B1.) DB row 8-12reps B2.) band pull aparts 8-12 WOD 5RFT 5 HSPU 10 Pull Ups 15 Long Jumps Bench Press (Bench Press Heaviest set of 4 for 5 reps) Metcon (Time) 5 RFT 5 HSPU 10 Pull Ups 15 […]
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD
CONTINUE READINGSt. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Take 15 miutes to find 1RM Deadlift Team WOD “Angie x 2” In a 2 person team, doing equal work: 200 Pull Ups 200 Push Ups 200 Sit Ups 200 Squats Strength/Skill Deadlift Metcon Metcon (Time)
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