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WOD ARCHIVE

  • Wednesday WOD Class

    By Wodify Admin | In WOD | on September 15, 2015

    St. Louis – CrossFit WOD SS: Bench Press (8@50% / 6@60% / 4×4@70% 1RM) WOD: Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Bear Complex (135/95) 6 C2B Pull-ups 9 Hand Release Push Ups OSC: Pendlay Row (4×5 @ 80% Strict Press) OSC: 30 Cal Airdyne for Time (Time) 30 Calorie Airdyne ride […]

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  • Weightlifting

    By Wodify Admin | In WOD | on September 15, 2015

    St. Louis – Olympic Weight Lifting A: Clean from Blocks Set up blocks at knee height. Work up to 85% of your 1RM C&J. Then decrease weight and perform 2 drop sets of 2 reps. Target 5kg increase / week if work single is above 120kg. Target 2.5kg increase / week if work single is […]

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  • Tuesday WOD Class

    By Wodify Admin | In WOD | on September 14, 2015

    St. Louis – CrossFit WOD SS: Power Clean (E2MOM for 10 Min (6 rounds) @ 70% 1RM-3 reps) WOD: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# OSC: Front Squat (8@50% / 6@60% / 4×4@70% E2MOM)

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  • Monday WOD Class

    By Wodify Admin | In WOD | on September 13, 2015

    St. Louis – CrossFit WOD SS: Back Squat (4×4 @ 70%) WOD: Metcon (Time) 5 RFT 2 Turkish Getups (1 Ea Arm)-53/35 4 Ring Dips 6 Power Cleans (135#/95#) 8 Burpee Lateral Bar Jumps 10 Dead Lifts (135#/95#) Rx Plus Sub MU for Ring Dips Load Bar (185#/135#) OSC: Metcon (Time) 20 Cal Airdyne for […]

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  • Moose

    By Wodify Admin | In WOD | on September 12, 2015

    St. Louis – CrossFit WOD Metcon (Time) Moose 1000M Row -THEN- 10 Rounds 7 Bar Facing Burpees 3 Thrusters (95#/65#) -THEN- 1200M Run with Med Ball (20#/14#)

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  • WOD Class 9/12/15

    By Wodify Admin | In WOD | on September 11, 2015

    St. Louis – CrossFit WOD Weightlifting 15 min to establish a 1RM Jerk, any style (ie: split or push jerk). Whatever you think you can put up the most weight with. Jerk Metcon Metcon (Time) “Rene” 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *Less experienced members are advised to cut […]

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  • The Seven

    By Wodify Admin | In WOD | on September 11, 2015

    St. Louis – The Seven The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven […]

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  • WOD Class 9/11/15

    By Wodify Admin | In WOD | on September 10, 2015

    St. Louis – CrossFit WOD Weightlifting 15 min to esatablish 1RM Clean or 1RM Front Squat. Choose based on your ability to clean. If you are more experienced and have been lifting for more than 6 months to a year, go for a 1RM Clean, if not or you have major technique and/or mobility issues […]

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  • WOD Class 9/10/15

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

    St. Louis – CrossFit WOD Gymnastics EMOM for 12 minutes: Minute 1: :30 handstand hold or handstand walk or handstand walking attempts/practice Minute 2: 1-2 Rope Climbs or rope climb attempts/technique work Minute 3: Double-Unders (practice technique or max reps in one minute) Minute 4: Max effort Ring Support Hold or Stationary Dip Support Hold […]

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  • WOD Class 9/9/15

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

    St. Louis – CrossFit WOD Weightlifting 15 min to establish a 1RM Strict Press 15 min to establish a 1RM Weighted Pull-up OR heaviest Barbell Bent Over Row Strict Press Weighted Pull-ups Bent Over Row Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 10 Push Press 135/95# 10 Power Cleans 135/95# Rx Plus […]

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  • Movement and Mobility 091015

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

    St. Louis – Movement & Mobility Front Squat Mobility Mobility / Structural Balance for Hip – hamstrings – glute – adductor – posterior capsule smash – anterior chain (core) Mobility / Structural Balance for Torso – T spine – front rack

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  • Test Week

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

    St. Louis – Olympic Weight Lifting 1 Snatch (power position) + 3 Heaving Snatch Balance (4×1 @ 65% of Snatch) Power Clean (1RM) Back Squat (1RM)

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  • WOD Class 9/8/15

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

    St. Louis – CrossFit WOD Weightlifting 15 minutes to build to 1RM Back Squat Optional warmup map: Bar x 10 30% x 5 50% x 5 60% x 5 70% x 3 80% x 2 90% x 1 95% x 1 100% x 1 100%+ x 1 Back Squat Metcon Helen (Time) 3 Rounds for […]

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  • WOD Class 9/7/15

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

    St. Louis – CrossFit WOD Weightlifting Front Squat 4 x 4 @ 60% of 1RM front squat. These sets should be light, fast, and relatively easy. We are testing maxes this week so this is just prep for that. Front Squat Metcon Metcon (3 Rounds for reps) Complete in succession with no break: 10 minute […]

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  • C&J

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

    St. Louis – Olympic Weight Lifting Clean and Jerk (5×1.1. ) Kang Squat (5RM, 95% x 5, 90% x 5) Push Press (5RM, 30X3)

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