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WOD ARCHIVE

  • Saturday

    By Wodify Admin | In WOD | on January 9, 2015

    St. Louis, St. Louis West – CrossFit WOD Kettlebell Snatch Metcon (AMRAP – Rounds and Reps) Partner WOD – 20 Minute AMRAP With 1 partner completing a full round at a time: 10 KBS (53/35) 10 Lateral PVC jumps (20″) 2 Bear Complex (135/95)

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  • Squat therapy

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

    St. Louis, St. Louis West – Bootcamp Metcon Group mobility and mechanics of squat Tabata work: 8 Rounds each, 1 min between movements Walking lunge Pushup 4″ crunch Squat

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  • Friday

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

    St. Louis, St. Louis West – CrossFit WOD GHD Back Extensions Metcon (Time) 3 Rounds for Time 10 Power Cleans (135#/95#) 10 Pistols / 25 Air Squats 10 Burpee Lateral Bar Jumps

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  • Thursday WOD

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

    St. Louis – CrossFit WOD Work on Snatch Technique (at light weight) and Double Under technique for strength & skill. Rest 5-7 minutes before beginning this Open Workout WOD CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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  • Thursday

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

    St. Louis West – CrossFit WOD Double Unders (No Measure) Metcon (AMRAP – Rounds and Reps) OPEN WOD 11.1 10-Minute AMRAP of: 30 Double Unders 15 Power Snatches (75#/55#)

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  • Wednesday

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

    St. Louis, St. Louis West – CrossFit WOD Snatch Metcon (Time) 21-15-9 OH Squats (115/85) Toes to Bar This is a sprint!

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  • tuesday onramp

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

    St. Louis – CrossFit WOD

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  • Tuesday WOD

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

    St. Louis – CrossFit WOD Deadlift (Establish 1RM) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 500M Row 5 HSPU 3 Deadlifts (245#/185#) 1 Rope Climb

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  • WOD for Monday

    By Wodify Admin | In WOD | on January 4, 2015

    St. Louis – CrossFit WOD Every 4 minutes for 5 rounds Back Racked Walking Lunges (95/75) Alternate between sets a max set of hollow body strict pull-ups. (5 sets lunges, 4 sets pull-ups) Barbell Back Rack Walking Lunges (20 Steps every 4 Minutes for 5 Rounds) Pull-ups (Max Set Strict) Metcon (AMRAP – Rounds and […]

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  • Movement & Mobility 010415

    By Wodify Admin | In WOD | on January 4, 2015

    St. Louis – Movement & Mobility A Dynamic Warm Up B Foot / Ankle -calf smash -shin smash -shin mob -banded DF C Hip / Leg -quad smash -couch stretch -hip smash -box stretch D Shoulder -lat smash -pec smash -banded OH -bully stretch

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  • Sunday Hero – Arnie

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

    St. Louis – CrossFit WOD Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm

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  • Saturday

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

    St. Louis, St. Louis West – CrossFit WOD Snatch Metcon (Time) Partner WOD- 1500m row 75- DB ground to overhead (45/25) 100- DUs 50- DB ground to overhead 100- DUs 25- DB ground to overhead 1500m row *DB ground to overhead can either be snatched or clean and jerked from the ground. This movement is […]

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  • Competitors Class 1/2/15

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

    St. Louis, St. Louis West – CrossFit WOD Gymnastics Workout of the Day A. Every minute, on the minute, for 20 minutes: Minute 1 – 10 Meters of Handstand Walk Minute 2 – 6-10 L-Pull-Ups Minute 3 – 20 Double-Unders + 10 Alternating Pistols with 24/16 kg Kettlebell Minute 4 – 10-15 Strict Handstand Push-Ups […]

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  • Friday

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

    St. Louis – CrossFit WOD Thruster Metcon (AMRAP – Rounds and Reps) 15min Amrap: 5 burpee pull ups 10 thrusters (75/55) 15 box jumps (24/20)

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  • New Year’s Day 4-Person Team WOD

    By Wodify Admin | In WOD | on December 31, 2014

    St. Louis – CrossFit WOD This WOD can be accomplished by a 4-person team or cut in half and done in a 2-person team Metcon (Time) As a team, accumulate: 2000 Meter Row 100 Pull Ups 200 Burpees 300 Walking Lunges 400 Mountain Climbers RX Plus 2000 Meter Row 200 C2B Pull Ups 200 Burpees […]

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