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WOD ARCHIVE

  • WOD for Monday 2/3

    By Wodify Admin | In WOD | on February 10, 2014

    St. Louis, St. Louis West – CrossFit WOD A. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lb. Thruster x 5 reps 135/95 lb. Power Clean x 10 reps Pull-Ups x 15 Reps Rest 4 minutes, and then, B. Complete as many rounds and reps as possible in 8 minutes […]

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  • WOD Class

    By Wodify Admin | In WOD | on February 8, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs 6 Dumbbell Push Press 9 Kettlebell Swings Rest 3 minutes between quarters. Only one team member may be working at any one time, and that […]

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  • WOD for Friday 2/7

    By Wodify Admin | In WOD | on February 7, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH In five or six attempts, build to a 3-RM Thruster WOD 5 Minute AMRAP 135/95 lb. Thrusters x 5 reps Pull-Ups x 10 reps Then rest exactly five minutes, and then… 5 Minute AMRAP Burpees x 10 reps Wall Ball x 10 reps (20#/14# to 10′ […]

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  • WOD for Thursday 2/6

    By Wodify Admin | In WOD | on February 6, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH PREP Take 10-12 minutes to work up to a heavy-ish Clean & Jerk STRENGTH Two sets for max reps of: 60 seconds of 165/110 lb. Squat Clean & Jerk Rest 60 seconds WOD Three rounds for time of: 50 Sit-Ups 400 M Run/500M Row Metcon Metcon […]

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  • WOD & Foundations for Wednesday 2/5

    By Wodify Admin | In WOD | on February 5, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH & SKILL Four sets of: Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible) Rest 90 seconds Good Mornings x 6-8 reps @ 3010 Rest 90 seconds WOD Three rounds for time of: 15 Burpees 30 Kettlebell Swings (24/16 kg) Metcon Metcon (Time) […]

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  • Annie

    By Wodify Admin | In WOD | on February 2, 2014

    St. Louis, St. Louis West – CrossFit WOD Weightlifting Bench Press (Bench Press 1.1.1.1.1) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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  • Saturday Feb 1 WOD

    By Wodify Admin | In WOD | on February 1, 2014

    St. Louis, St. Louis West – CrossFit WOD Objective of this WOD is cardio-vascular work Weightlifting Back Squat (5×5 to heavy max) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • “Just Nine Minutes”

    By Wodify Admin | In WOD | on January 30, 2014

    St. Louis, St. Louis West – CrossFit WOD Weightlifting Bulgarian Split Squats (4 sets x 6-8 reps ea leg @ 40X0) Four sets of Bulgarian Split Squats 6-8 reps each leg @ 40X0 Rest 90 seconds between rounds Metcon Metcon (AMRAP – Reps) “Just Nine Minutes” Three sets of max rounds of: 60 seconds of […]

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  • DEC 18 2017

    By Wodify Admin | In WOD | on January 1, 1900

    CrossFit WOD AMPED Weightlifting Snatch Weightlifting Back Squat Metcon Metcon (Time) Three rounds for time of: 10 Ground to Overhead (135/95 lbs) 15 Bar-Facing Burpees Over the Barbell 20 Chest-to-Bar Pull-Ups

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  • DEC 18 2017

    By Wodify Admin | In WOD | on January 1, 1900

    CrossFit WOD AMPED Weightlifting Snatch Weightlifting Back Squat Metcon Metcon (Time) Three rounds for time of: 10 Ground to Overhead (135/95 lbs) 15 Bar-Facing Burpees Over the Barbell 20 Chest-to-Bar Pull-Ups

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  • “Tillman”

    By Wodify Admin | In WOD | on January 1, 1900

    CrossFit WOD 7 Rounds for time 7 Deadlifts 315/205 200m sprint 15 pull ups Rest 45 secs Patrick Daniel Tillman was a professional football player who left the NFL and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in Afghanistan. He was killed 4/22/04 while […]

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  • July 3rd 2014

    By Wodify Admin | In WOD | on December 31, 1899

    St. Louis, St. Louis West – CrossFit WOD 3 Position Power Clean (x1x1x1 Every 2min) Metcon (Time) Option 1: 10 down to 1 DB Hang Squat Cleans (50/35) 100m sprint after each round of hang squat cleans Metcon (Time) Option 2: 10 down to 1 DB Ground to Overhead (50/35) 100m sprint after each round […]

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