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WOD ARCHIVE

  • Thursday

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

    St. Louis, St. Louis West – CrossFit WOD Clean 3 Position Clean Technique @ 50% 1RM (high hang, hang, floor) Then from the floor: 1x @ 80% 1x @ 90% 1x @ 100% 1x @ 100%+ if you succeeded at 100% Metcon (Time) 50 Wall Balls (20/14) 50 Burpees 50 KBs (53/35)

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  • Wednesday

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

    St. Louis, St. Louis West – CrossFit WOD Muscle-ups Muscle Up Progressions – Floor – Band – Bar – MU Pistol Progressions – Post – Box – Counter Weight – Pistol Metcon (Time) 20 Hang Power Snatch (95/65) 20 Back Squats (185/135)

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Front Squat / Goblet Squat 5X5 AHAP Alt with KB RDL 5X8 7min amrap 10 slamballs 10 burpee Rest 3 min 7 min amrap 10 wallball 10 pushup

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  • Tuesday

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

    St. Louis, St. Louis West – CrossFit WOD Clean 5 Rounds E4MOM 3 Squat Cleans (AHAP) 30 Sec Left Plank 30 Sec Right Plank 30 Sec Plank (Squat Cleans should be heavy enough you can only do them as singles – finish 3 cleans in 90 sec or less) Metcon (AMRAP – Rounds and Reps) […]

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  • Cleans

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

    St. Louis – Olympic Weight Lifting Clean Clean Pull Pause Clean Grip Deadlift Pause below knee, above knee, and at Power position

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  • Monday

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

    St. Louis – CrossFit WOD “5 Rounds, NFT 40M Prowler Push (70#/40#) – Down and Back 1 Rope Climb – Legless if possible 10 Weighted Reverse Lunge (70#/40#) – 5 each leg 20 Push Ups – Accumulate from plank if possible” Metcon (Time) 100 Mountain Climbers 100 Superman Rocks 100 V-Ups / Butterfly Sit-ups 100 […]

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon A) Plate Squat Builders 5X8 Alt with Deadbug X 1 min B) 6 rounds Max effort jump rope 30sec on:30sec off Rest 3 minutes then C) 2000k row for time

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  • Sunday Hero – Luke

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

    St. Louis – CrossFit WOD Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff Sgt. Leon H. Lucas Jr. […]

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  • The Seven

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

    St. Louis, St. Louis West – 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-ups

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  • Saturday

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

    St. Louis, St. Louis West – CrossFit WOD Push Press Push Press 1×8 @ 50% 1×6 @ 60% 1×4 @ 70% 1×3 @ 80% 1×2 @ 90% 1×1 @ 100% Attempt PR Push Press Alternate with 50% DL Max Romanian Deadlifts x 5 Reps ,: Metcon (Time) “The Blaster” 2 RFT 50 Walking Lunge 50 […]

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  • Snatch Technique

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

    St. Louis – Olympic Weight Lifting Snatch

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  • Friday

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

    St. Louis, St. Louis West – CrossFit WOD Snatch 10 Rounds E2MOM Snatch Technique & Strength High Hang, Hang, Squat Snatch Metcon (Time) 50 Double Unders (150 SU) Then 3 Rounds: 10 Hang Power Snatch (115/75) 10 Pull-ups Then: 50 Double Unders (150 SU)

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Bootcamp Championship FGB 5 rounds, 2 min between rounds Wall Ball Plate Good Morning OH Walking lunge KB Swing Row

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  • Back Squat Prep

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

    St. Louis – Movement & Mobility Test / Re Test – Barbell Back Squat Hip Flexion Work – hamstring activation – posterior hip floss Hip Flexion + External Rotation Work – ITB smash Hip Internal Rotation Work – lateral hip smash Ankle Dorsiflexion Work – banded ankle DF Shoulder External Rotation Work – barbell lat […]

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  • Thursday

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

    St. Louis – CrossFit WOD Planche Hold Practice Rope Climb Practice (If you have rope climbs, get 3 sets of 2 during class “touch and go” on second rep) CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

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