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WOD ARCHIVE

  • Thursday Movement and Mobility

    By Wodify Admin | In WOD | on August 20, 2014

    St. Louis, St. Louis West – Movement & Mobility

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  • Wed 8/20

    By Wodify Admin | In WOD | on August 19, 2014

    St. Louis, St. Louis West – CrossFit WOD Med Ball Clean 3 sets: A1. Long Jump x 5 A2. Shoulder Taps x 10 A3. Med Ball Clean x 10 Metcon (Time) Against a 10:00 running clock Row 2k. At 10:00 Run 1 Mile.

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  • Tuesday 8/19

    By Wodify Admin | In WOD | on August 18, 2014

    St. Louis, St. Louis West – CrossFit WOD Floor Press Floor Press Warm-up: 5@40% 5@50% 3@60% Working Sets: 5@65-70% 3@75-80% 2@85-90% 1@90-95% Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 cal row 6 OHS (95/65) 3 C2B pull-ups or 1 MU

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  • Monday 8/18

    By Wodify Admin | In WOD | on August 17, 2014

    St. Louis, St. Louis West – CrossFit WOD Deadlift Deadlift Warm-up: 5@40% 5@50% 3@60% Working Sets: 5@65-70% 3@75-80% 2@85-90% 1@90-95% Metcon (Time) 3-6-9-12-15 Deadlift (135/95) Front Squat (135/95) T2B

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  • Open Gym/Hero Wod

    By Wodify Admin | In WOD | on August 16, 2014

    St. Louis, St. Louis West – CrossFit WOD Open Gym or Hero

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  • Saturday 8/16

    By Wodify Admin | In WOD | on August 15, 2014

    St. Louis, St. Louis West – CrossFit WOD Snatch Take 20 minutes to work on snatch technique or build to today’s heavy snatch Metcon (Time) Partner WOD: 800 m Run 150 DU 75 OH Walking Lunges (45/25) 800 m Run (Partner A runs 400m, B runs 400m, A does 75 DU, etc.)

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  • Friday 8/15

    By Wodify Admin | In WOD | on August 14, 2014

    St. Louis, St. Louis West – CrossFit WOD Front Squat (5×5) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 Goblet Squats (53/35) 15 KBS 10 HR Pushups

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  • Thursday

    By Wodify Admin | In WOD | on August 13, 2014

    St. Louis, St. Louis West – CrossFit WOD Split Jerk Split Jerk: Technique review, then build to 75% EMOM 12: 1 Split Jerk at 75% 1RM Metcon (Time) 21-18-15-12-9-6-3 Ball Slams (50/30) 100 meter run in between sets

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  • Wednesday 8/13

    By Wodify Admin | In WOD | on August 12, 2014

    St. Louis, St. Louis West – CrossFit WOD Front Racked Reverse Lunges 3 Sets: A1. Front-Rack Barbell Reverse Lunge x 8-10, Start with moderate to heavy set of 10 and build to heaviest set of 8 A2. Pendlay Row x 8-10 A3. Barbell Rollout x 10 Metcon (AMRAP – Rounds and Reps) AMRAP 8 200m […]

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  • Tuesday 8/12

    By Wodify Admin | In WOD | on August 11, 2014

    St. Louis, St. Louis West – CrossFit WOD Toes-To-Bar 4 sets NFT: 1-2 min DU practice, work on technique or max set 1-2 min T2B, work on technique or max set 30-60 seconds nose-to-wall HS hold Metcon (Time) 4 Rounds: 25 DU 20 Squats 15 T2B 10 Dips

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  • Monday 8/11

    By Wodify Admin | In WOD | on August 10, 2014

    St. Louis, St. Louis West – CrossFit WOD Thruster In 4 sets, find 2RM Thruster Accumulate 30 seconds of L-Sit in between sets. Scaling options: Knee tuck, Ring L-Sit or Hanging L-Sit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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  • Letendre – HERO

    By Wodify Admin | In WOD | on August 9, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) 25 Calorie Row 100 Double Unders 80 Kettle Bell Swings (1.5/1) 100 Air Squats 60 Push Ups 100 Double Unders 40 AbMat Situps 100 Walking Lunges 20 Burpees

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  • Saturday 8/9

    By Wodify Admin | In WOD | on August 8, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) 0:00 = 1000 meter Row 5:00 = 50 Burpee 10:00 = 30 Strict Pull-ups (scale: Ring Rows) 15:00 = 50 Wall Balls (20/14) (14/10) 20:00 = 30 Box Jump Overs (24/20) (20/18) (step-ups) 25:00 = 800 meter Run

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  • Friday 8/8

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

    St. Louis, St. Louis West – CrossFit WOD 5 sets: 3-position clean-grip deadlift + shrug pull x 3 EMOM 10: Hang Clean + Clean Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″

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  • Thursday 8/7

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

    St. Louis, St. Louis West – CrossFit WOD Romanian Deadlift 3 Sets: A1. Romanian Deadlift x 10 A2. Dumbell Row x 10 each arm A3. Side Bridge :30 each side Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m Run 9 Deadlifts (315/225) (225/185) (185/135) (135/95) 6 Burpee Pullups

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