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WOD ARCHIVE

  • Thursday

    By Wodify Admin | In WOD | on April 8, 2015

    St. Louis – CrossFit WOD Overhead Squat 5 Rounds (E3MOM) 10 OHS (AHAP) 10 Horizontal Ring Rows Metcon (Time) 6 Rounds for Time: 3 Bear Complex (135/95) 20M Bear Crawl (10M out frontwards/10M back backwards)

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  • Bootcamp

    By Wodify Admin | In WOD | on April 8, 2015

    St. Louis – Bootcamp Metcon Warmup Invictus/Performance EMOM for 4/9/15

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  • Wednesday

    By Wodify Admin | In WOD | on April 7, 2015

    St. Louis – CrossFit WOD Toes-To-Bar Extended Mobility Kipping Practice – (Apply to TTB movement) Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 10 KBS (53/35) 10 TTB (K2E/15 V-Ups/20 Situps) 10 Chest-2-Floor Push-ups (from 30#+ DB handles)

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  • Tuesday

    By Wodify Admin | In WOD | on April 6, 2015

    St. Louis – CrossFit WOD Deadlift Dead Lift 1×8 @ 50% 1×5 @ 60% 1×3 @ 80% 1×2 @ 90% 1×1 @ 100% 1×1 @ 100%+ If successful@ 100% Metcon (Time) 10 Burpee Bar Jumps 20 Push Press (95/65) 10 Burpee Bar Jumps 20 Cleans (135/95) 10 Burpee Bar Jumps 20 Dead Lifts (185/115) 10 […]

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  • Bootcamp

    By Wodify Admin | In WOD | on April 6, 2015

    St. Louis – Bootcamp Metcon Warmup Midline work-10 min “Helen” 3 Rounds 400m Run 21KB swings 12 Pullups

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  • Snatch Practice

    By Wodify Admin | In WOD | on April 6, 2015

    St. Louis – Olympic Weight Lifting Snatch Technique Positional stretches, Squatting quad practice, pause practice Muscle Snatch (90% for 2×5) Muscle Snatch + Power Snatch (3x MS + 3x PS) Front Squat (8RM with (33X3), 90% x 8)

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  • Monday 4/6/15

    By Wodify Admin | In WOD | on April 5, 2015

    St. Louis – CrossFit WOD “20 Min E2MOM @ 70% of 1RM: High Hang Snatch Hang Snatch Full Squat Snatch” 3 Position Squat Snatch (High Hang Snatch, Hang Snatch, Snatch) Metcon (Time) 4 Rounds for Time: 30 DU/60 SU 20 Box Jumps (24/20) 10 Jumping Lunges

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  • Saturday

    By Wodify Admin | In WOD | on April 3, 2015

    St. Louis – CrossFit WOD Rope Climb Rope Climb technique OR strength work Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20:00 of: 1 Rope climb 7 ring push-ups (push-ups) 3 Back squats @50% of 1RM

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  • Friday

    By Wodify Admin | In WOD | on April 2, 2015

    St. Louis – CrossFit WOD Front Squat 15 minutes to build to 3RM Front Squat Metcon (Time) Five rounds for time of: 15 Knees to elbows 15 Barbell good mornings 15 m Handstand walk (3 wall walks) 15 Box jumps, 24″ (20″)

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  • Thursday

    By Wodify Admin | In WOD | on April 1, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Start by taking 5% off 1RM bench press, then add 5# 75% x5 reps 85% x3 reps 95% x1 reps + Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 12 Push press, 115#(75#) 12 Chest to bar […]

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  • Wednesday

    By Wodify Admin | In WOD | on March 31, 2015

    St. Louis, St. Louis West – CrossFit WOD Clean Pull Clean Pulls 5 sets of 3 reps as heavy as possible Metcon (Time) “Nick” 12 rounds for time of: 10 Dumbbell hang squat clean, 40# (25#) 6 Handstand push-ups on dumbbells

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  • Bootcamp

    By Wodify Admin | In WOD | on March 31, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Sleds of Salvation

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  • Clean and Jerk

    By Wodify Admin | In WOD | on March 30, 2015

    St. Louis – Olympic Weight Lifting Clean Technique Jerk Technique Clean Pull + Power Clean (3x CP + 1x Power Clean) Clean Pull (Tempo is 52X0) Push Jerk (3sec pause in dip and catch)

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  • Tuesday

    By Wodify Admin | In WOD | on March 30, 2015

    St. Louis, St. Louis West – CrossFit WOD 3 Position Power Snatch Three position power snatch x5 (50%,55%,60%,70%,70%) 1 Tall power snatch 1 Mid-thigh power snatch 1 Power snatch Metcon (Time) 800m run, rest 4 min 400m run, rest 2 min 200m run, rest 1 min 100m run Metcon (Time) Metcon (Time) Metcon (Time)

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  • Monday

    By Wodify Admin | In WOD | on March 29, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Start by taking 10% off 1RM back squat, then add 10# Back squat 75% x5 reps 85% x3 reps 95% x1 reps + Metcon (Time) 15-12-9 reps for time of: Double kettlebell swings, 24kg/16kg (each hand) Thrusters, 24kg/16kg (each hand)

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