• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD ARCHIVE

  • WOD Class 1/11/16

    By Wodify Admin | In WOD | on January 10, 2016

    St. Louis – CrossFit WOD Weightlifting A. 15 minutes to build to a 1RM Back Squat.* B. 15 minutes to build to a 1RM Strict Press.* *No more than 3 attempts at a 1RM Back Squat Strict Press Metcon 3 rounds for time 100 double-unders/200 single-unders 50 wall balls (20#/14#) 10 clean & jerk (135#/95#)/40% […]

    CONTINUE READING
  • Weightlifting

    By Wodify Admin | In WOD | on January 9, 2016

    St. Louis – Olympic Weight Lifting Clean (1×1 @ 95%, 2×2 @ -35/25#) Work to 95% of 1RM Clean and Jerk for a single, then decrease for Drop Sets 2×2. For Drop Sets 2×2, decrease 15kg down if work single is above 130kg. For Drop Sets 2×2, decrease 10kg down if work single is below […]

    CONTINUE READING
  • Ned Hero

    By Wodify Admin | In WOD | on January 9, 2016

    St. Louis – CrossFit WOD Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m RowIn honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007To learn more about Ned click here

    CONTINUE READING
  • Weightlifting

    By Wodify Admin | In WOD | on January 8, 2016

    St. Louis – Olympic Weight Lifting Power Clean (4×3 @ 75%) Work at 75% of 1RM Clean and Jerk. Target 5kg increase / week if work sets are above 130kg. Target 2.5kg increase / week if work sets are below 130kg. Front Squat (1×1 @ 90%, 3×2 @ -35#) Work at 90% of 1RM Front […]

    CONTINUE READING
  • WOD Class 1/9/16

    By Wodify Admin | In WOD | on January 8, 2016

    St. Louis – CrossFit WOD Weightlifting Behind the Neck Snatch Grip Push Press 4×3 as heavy as possible for all 4 sets. Behind the Neck Snatch Grip Push Press Metcon For Time 15 Push press (95#/65#) Row 150 Meters 25 Push Press (95#/65#) Row 250 Meters 15 Push press (95#/65#) Rest 5 min For Time […]

    CONTINUE READING
  • WOD Class 1/8/16

    By Wodify Admin | In WOD | on January 7, 2016

    St. Louis – CrossFit WOD Weightlifting Front Squat 1×1 @90% 1RM; 3 sets x 2 reps Drop sets @ -30# from single rep. Front Squat Gymnastics 10 minutes to work on pistol progressions and warm up OHS, figure out which progression is appropriate for the workout, work ankle/hip mobility. Metcon For time: 20 Alternating Pistols […]

    CONTINUE READING
  • WOD Class 1/7/16

    By Wodify Admin | In WOD | on January 6, 2016

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 35 MINUTE AMRAP: ROW 500m OR RUN 400m 40m farmers carry w/ double KBs 40m overhead carry w/ double KBs 40m front rack carry w/ double KBs RUN 400m OR ROW 500m 40m Single hand farmers carry (L) + Single hand overhead carry […]

    CONTINUE READING
  • WOD Class 1/6/16

    By Wodify Admin | In WOD | on January 5, 2016

    St. Louis – CrossFit WOD Weightlifting Back Squat 1×3 @75% of 1RM; 1×5 drop set @ -45# Back Squat Metcon 5 Rounds for total reps: 1 min DB Deadlifts (45/35#) 1 min Push-ups Metcon (AMRAP – Reps) 5 Rounds for total reps: 1 min DB Deadlifts (45/35#) 1 min Push-ups Gymnastics A. 3 Rds for […]

    CONTINUE READING
  • Weightlifting

    By Wodify Admin | In WOD | on January 5, 2016

    St. Louis – Olympic Weight Lifting Power Snatch + Snatch Snatch Complex – 5 min to complete all sets. 1st Set: 1 PS +1 Snatch at 85% of 1RM Snatch 2nd Set: 2 PS + 2 Snatches at 80% of 1RM Snatch 3rd Set: 3 PS + 3 Snatches at 75% of 1RM Snatch Target […]

    CONTINUE READING
  • WOD Class 1/5/16

    By Wodify Admin | In WOD | on January 4, 2016

    St. Louis – CrossFit WOD Weightlifting A. 5 min to build to 85% of 1RM snatch Then immediately: B. 5 min to complete the following sets: 1 Power snatch + 1 Snatch @85% 2 Power snatches + 2 Snatches @80% 3 Power Snatches + 3 Snatches @75% Score is all weight added up successfully lifted […]

    CONTINUE READING
  • WOD Class 1/4/16

    By Wodify Admin | In WOD | on January 3, 2016

    St. Louis – CrossFit WOD Weightlifting Clean Complex 5×1: 1 clean + 2 front squats + 3 Thrusters @70% of 1RM clean & jerk 1 Clean + 2 Front Squats + 3 Thrusters Metcon For Time 45 Pull ups (scale: Accumulate 90 secs of straight arm hang from pull-up bar) 15 PC (205#/135#) (scale: 60% […]

    CONTINUE READING
  • Weightlifting

    By Wodify Admin | In WOD | on January 2, 2016

    St. Louis – Olympic Weight Lifting Clean (1×1 @ 90%) Work to a single at 90% of your 1RM C&J. Hang Clean Cycling (10reps, 20reps @ 60%) Drop to 60% of your Clean single for Hang Power Clean Barbell Cycling. Target 2.5kg increase / week if work single is below 130kg. Back Squat (1×1 @ […]

    CONTINUE READING
  • Sunday Hero WOD

    By Wodify Admin | In WOD | on January 2, 2016

    St. Louis – CrossFit WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here

    CONTINUE READING
  • Weightlifting

    By Wodify Admin | In WOD | on January 1, 2016

    St. Louis – Olympic Weight Lifting ()

    CONTINUE READING
  • WOD Class 1/2/16

    By Wodify Admin | In WOD | on January 1, 2016

    St. Louis – CrossFit WOD Weightlifting 10-15 minutes to build to a 1RM thruster from the floor. You may choose to squat clean thruster or power clean and then thruster. Thruster Metcon Working in teams of 2, complete for time: 60 Clean & jerk, 135#(95#) 60 Thruster, 135#(95#) 60 Burpees over the bar *Only 1 […]

    CONTINUE READING
© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.