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WOD ARCHIVE

  • New Year’s Day WOD

    By Wodify Admin | In WOD | on December 31, 2015

    St. Louis – CrossFit WOD WOD: Metcon (AMRAP – Reps) 90 Minute AMRAP 1300M Row 16 Wall Balls (20#/14#) 16 T2B/K2E/V-up/Sit-up 16 Burpee Box Jumps 16 Power Cleans (115#/75#) 16 Burpee Box Jumps 16 Back Squats (115#/75#) (In final round, every 100M rowed is 1 Rep)

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  • WOD Class 12/30/15

    By Wodify Admin | In WOD | on December 29, 2015

    St. Louis – CrossFit WOD Gymnastics Take 10-15 minutes to work on the following skills: Double-unders and Rope Climbs Metcon Loredo 6 Rounds for time: 24 Squats 24 Push-ups 24 Walking lunges 400 Meter run/row Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. […]

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  • Weightlifting

    By Wodify Admin | In WOD | on December 29, 2015

    St. Louis – Olympic Weight Lifting Snatch (1×1 @ 85%) Work to 85% of your 1RM Snatch for a single. Power Snatch (5,10,15 @ 50% + 10#) For the Power Snatch Cycling, drop the weight to 50% of your Snatch single from today. Try and find a consistent rhythm that you can maintain across each […]

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  • WOD Class 12/29/15

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

    St. Louis – CrossFit WOD Weightlifting Front SQUAT 5 x 3 Goal is to hit a 3RM by 4th/5th sets Front Squat Metcon Metcon (Time) For Time 50 Thrusters (75#/45#) Rx+ (95/65#) 50 BJ overs (24/20″) 50 Pull ups Rx+ (C2B) 50 KBS (53#/35#) Rx+ (70/53#) Run 400m/Row 400m 25 KBS (53#/35#) Rx+ (70/53#) 25 […]

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  • WOD Class 12/28/15

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

    St. Louis – CrossFit WOD Weightlifting 2 Push Press + 2 Push Jerks x 5 sets @ 70% of 1RM C&J 2 Push Press + 2 Push Jerks Metcon Metcon (Time) 21-15-9 OHS (95#/65#) Rx + 135/95# Cals Rowed Rest 5 Min 12-9-6 Power clean & Jerk (135#/95#) Rx + 155/105# Cals Rowed Rest 5 […]

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  • Hero WOD

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

    St. Louis – CrossFit WOD Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12 Thrusters, 115# […]

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  • WOD Class 12/26/15

    By Wodify Admin | In WOD | on December 25, 2015

    St. Louis – CrossFit WOD Metcon 12 DAYS OF CHRISTMAS PARTNER WOD 1 Christmas Power Snatch (95# / 65#) 2 Ring dips 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20″ for Men & Women) 10 10′ Wall-Balls (20# / 14#) 11 KBS […]

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  • Christmas Day

    By Wodify Admin | In WOD | on December 24, 2015

    St. Louis – CrossFit WOD Merry Christmas!!! Enjoy a rest day with family and friends. We’ll see you tomorrow!

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  • WOD Class 12/24/15

    By Wodify Admin | In WOD | on December 23, 2015

    St. Louis – CrossFit WOD Strength/Skill Take 10 min to build to a 3 Rep Maximum Bench Press for the day. Rest 2 minutes then: Take 90% of your 3 RM and complete 1 set for maximum reps. Bench Press Metcon Metcon (No Measure) EMOM for 30 min (6 rounds): Minute 1: 12/8 Cal Assault […]

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  • WOD Class 12/23/15

    By Wodify Admin | In WOD | on December 22, 2015

    St. Louis – CrossFit WOD Metcon “12 days of Christmas” 1 Cluster (135#/95#) 2 Pull-ups + 2 Dips (or 2 Ring Rows + 2 Dips) 3 DL (135#/95#) 4 Front Squats (135#/95#) 5 Box Jumps (24″/20″) 6 KBS (70#/53#) 7 T2B (or knee raises) 8 Burpees 9 Power Snatches (135#/95#) 10 OHS (135#/95#) (or Back […]

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  • WOD Class 12/22/15

    By Wodify Admin | In WOD | on December 21, 2015

    St. Louis – CrossFit WOD Weightlifting Take 10 min to build to a 3 Rep Maximum Back Squat for the day. Rest 2 minutes then: Take 80% of your 3 RM and complete 4 sets x 3 reps EMOM for 4 minutes Back Squat Metcon Metcon (Time) With a running clock Complete: 50 Push-ups Then […]

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  • WOD Class 12/21/15

    By Wodify Admin | In WOD | on December 20, 2015

    St. Louis – CrossFit WOD Weightlifting Superset the following exercises for 4 sets: A1. Clean Grip DEADLIFT x 5 reps Use 70-80% of 1RM Deadlift. Keep the weight constant across all sets. A2. Strict Pull-ups 8-10 reps (add weight if you can, use a band if needed) Clean Grip Deadlift Metcon Metcon (AMRAP – Rounds […]

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  • Weightlifting

    By Wodify Admin | In WOD | on December 19, 2015

    St. Louis – Olympic Weight Lifting Snatch Wave 1: 80% x 2, 85% x 1, 90% x 1 Wave 2: 85% x 2, 90% x 1, 95% x 1 Target 2.5kg increase / week if work sets are above 100kg. Target 1kg increase / week if work sets are below 100kg. Front Squat (4×3 @ […]

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  • WOD Class 12/19/15

    By Wodify Admin | In WOD | on December 18, 2015

    St. Louis – CrossFit WOD Weightlifting Split Jerk 6 x 1 @ 80% EMOM for 6 min Split Jerk Metcon Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, […]

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  • WOD Class 12/18/15

    By Wodify Admin | In WOD | on December 17, 2015

    St. Louis – CrossFit WOD Gymnastics Every 2 min for 20 min: 10 V-ups (tuck-ups) 10 Hollow Rocks 10 Supermans 10 Arch Rocks 10 Reach Unders Left 10 Reach Unders Right Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# OSC Strength Superset for 3 […]

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