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WOD ARCHIVE

  • Friday

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

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 […]

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Squat therapy/mobility drills Introduce OH Squat / Plate assisted squat if needed 5 Rounds Conditioning Circuit 45sec on 15 sec off Battle Ropes OH Walking Luge Extended Pank Shoulder Press KB Swing Rest 1 min

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  • Movement & Mobility

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

    St. Louis – Movement & Mobility Squat Mobility – hip openers – ankle openers Shoulder Mobility – T spine openers – Shoulder openers

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  • Thursday

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

    St. Louis, St. Louis West – CrossFit WOD Bench Press Bench press 75% x5 reps 85% x3 reps 95% x1 reps + Metcon (Time) For time: 40m Weighted Bear crawl 21 Overhead squats, 135#(95#) 40m Weighted Bear crawl 15 Overhead squats, 135#(95#) 40m Weighted Bear crawl 9 Overhead squats, 135#(95#) For weighted bear crawls hold […]

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  • Wednesday

    By Wodify Admin | In WOD | on March 3, 2015

    St. Louis, St. Louis West – CrossFit WOD Squat Clean Thruster In 15-20 min build to a heavy squat clean thruster (may power clean if necessary due to mobility) Metcon (AMRAP – Rounds and Reps) Amrap in 12 minutes: Run* 200m 3 Bear complexes, 95#(65#) Run* 200m 6 Bear complexes, 95#(65#) Run* 200m 9 Bear […]

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  • Bootcamp

    By Wodify Admin | In WOD | on March 3, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup 5 Alt Rounds A1)Shoulder press X 5 AHAP A2)Towel KB Swing X 8 A3)Pendlay Row X 5 3 Rounds for time: 10 Pullup / Bar assist / Ring row 15 STRICT pushups 20 Situps 30 Squats

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  • tuesday onramp

    By Wodify Admin | In WOD | on March 2, 2015

    St. Louis, St. Louis West – CrossFit WOD Pull-ups 10-15 min to build to a max weighted chin-up OR do 3×5-10 strict pull-up progression work (negatives, feet on box in pike position) Metcon (AMRAP – Reps) “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up […]

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  • Snatch Technique

    By Wodify Admin | In WOD | on March 2, 2015

    St. Louis – Olympic Weight Lifting Snatch Technique Positional stretches, Squatting quad practice, pause practice Paused Front Squat Snatch Grip RDL

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  • Monday WOD

    By Wodify Admin | In WOD | on March 1, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Back squat 75% x5 reps 85% x3 reps 95% x1+ reps. Spend 10 min reviewing/practicing HSPU progression skill work Metcon (AMRAP – Rounds and Reps) “Nate”: 20 min amrap 2 muscle-ups 4 handstand push-ups 8 Kettlebell swings 70/53# Scale muscle-ups in this order: 2 bar […]

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  • Bootcamp

    By Wodify Admin | In WOD | on March 1, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Deadlift X 5 Alt with 1min Plank / Hollow Rock / Superman Rock / Side plank / Side Plank 5 Rounds: 10 Dumbell Thrusters 20 Mtn Climbers (each leg) 30 Double Unders / 75 single unders

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  • The Seven

    By Wodify Admin | In WOD | on February 28, 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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  • HERO WOD

    By Wodify Admin | In WOD | on February 28, 2015

    St. Louis – CrossFit WOD Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more about Nick click here45/30# DB

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  • Saturday WOD

    By Wodify Admin | In WOD | on February 27, 2015

    St. Louis, St. Louis West – CrossFit WOD Bulgarian Split Squats 3×8 reps/Leg; superset with 3×5-10 strict pull-ups progressions Metcon (Time) Five rounds for time: Row 500m 8 Front Squats, 185# (125#) 20m Burpee Broad Jumps

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  • Clean and Jerk Technique

    By Wodify Admin | In WOD | on February 27, 2015

    St. Louis – Olympic Weight Lifting Clean Behind The Neck Jerk

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  • Bootcamp

    By Wodify Admin | In WOD | on February 26, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Tabata Midline/Core: Front Plank Side Plank Glute Bridge Hold (Single Leg +) Mtn Climber 4 Rounds AHAP A1) Bench Press to Failure A2) Pullup to Failure A3) 500m SPRINT row rest 2 minutes

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