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WOD ARCHIVE

  • Alexander – Hero WOD

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

    St. Louis – CrossFit WOD Alexander 5 Rounds for Time 31 back squats, 135 lb. 12 power cleans, 185 lb. Metcon (Time) Alexander 5 Rounds for Time 31 back squats, 135 lb. 12 power cleans, 185 lb.

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  • Open Gym/Hero WOD

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

    St. Louis West – CrossFit WOD

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  • WOD for 6/7

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Power Snatch 10 min EMOM 2 Reps as heavy as possible WOD “Karen” 150 Wall Balls for time Strength/Skill Power Snatch Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

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  • WOD FOR 6/6

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL 5 Rounds: 5 Deadlifts (365/235) 30 seconds of Handstand Hold rest equal to what a round took you WOD For time: 30 Thrusters (95/65) 30 Pull Ups 30 Slam Balls (50/30) 30 Walking Lunges 30 V-ups 30 Push Ups Strength/Skill Deadlift Handstand Hold Metcon Metcon (Time) […]

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  • WOD for 6/5

    By Wodify Admin | In WOD | on June 4, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Plyometrics WOD 3 RFT 10 Manmakers (50/35 DB’s) 10 Box Jumps (30″/24″) Metcon Metcon (Time)

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  • WOD for 6/4

    By Wodify Admin | In WOD | on June 3, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Prep WOD movements WOD 8 Min AMRAP 8 HSPU 8 Alt Pistols Immediately followed by: 10 min EMOM 10 KBS (70/53) Then: AMRAP in 1 Minute of DU Warm-up Metcon Metcon (AMRAP – Rounds and Reps) HSPU & Pistols Metcon (AMRAP – Reps) Total KBS reps […]

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  • WOD for 6/3

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Back Squats 10 x 3 E2MOM WOD For time: 100M Walking Lunge 1000M Row 100 Squats Strength/Skill Back Squat Metcon Metcon (Time)

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  • Monday 6/2

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

    St. Louis, St. Louis West – CrossFit WOD Strength & Skill 12 Min every 1:30 1 Hang Clean + 1 Split Jerk (AHAP) for 8 working sets WOD “18 Min AMRAP 15 KBs (53/35) 15 Wall Balls (20/14) 400M Run Attempt to complete EVERY set unbroken” Hang Clean (1 Rep) Split Jerk (1 Rep Heavy) […]

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  • Arnie

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

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

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  • WOD for 5/31

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

    St. Louis, St. Louis West – CrossFit WOD Partner WOD 30 min AMRAP: 5 Ground to Overhead (135/95) 5 Front Squats (135/95) 5 Back Squats (135/95) 5 Dead Lift (135/95) Switch Partners after each full set. Metcon Metcon (AMRAP – Rounds and Reps) 5 Ground to Overhead 5 Front Squats 5 Back Squats 5 Dead […]

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  • WOD for 5/30

    By Wodify Admin | In WOD | on May 29, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Find 1RM Front Squat WOD 8 min AMRAP: 10 T2B 10 Box Jumps 10 Push Ups Strength/Skill Front Squat Metcon Metcon (AMRAP – Rounds and Reps)

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  • WOD for 5/29

    By Wodify Admin | In WOD | on May 28, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL 4 Rounds NFT: 6 alternating KB Snatch (53/35) 45 sec rest 4 turkish getups (2 each arm ) (53/35) 45 sec rest 1 rope climb 45 sec rest WOD 10 Rounds (19 Minutes) 60 DU or 60 secs of attempts rest to even miunte between (Example: […]

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  • WOD for 5/28

    By Wodify Admin | In WOD | on May 27, 2014

    St. Louis, St. Louis West – CrossFit WOD Strength 3 position squat snatch (Hang, below knee, floor) WOD 3RFT: 5 front squats (135/95) 10 C2B 15 burpees Strength/Skill 3 Position Squat Snatch Metcon Metcon (Time)

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  • Hang Power Snatch WOD

    By Wodify Admin | In WOD | on May 26, 2014

    St. Louis, St. Louis West – CrossFit WOD Clean (3 Pos Squat Clean (hang/below knee/floor) x1x1x1) Metcon (Time) 30 Hang Power Snatch for Time (115#/75#)

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  • “Murph”

    By Wodify Admin | In WOD | on May 25, 2014

    St. Louis, St. Louis West – CrossFit WOD 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

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