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WOD ARCHIVE

  • 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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  • Friday WOD

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

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open Workout 15.1 (AMRAP – Rounds and Reps) Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) CrossFit Games Open Workout 15.1a (Weight) 1-Rep-Max Clean and Jerk 6-minute time cap

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  • Movement & Mobility 022615

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

    St. Louis – Movement & Mobility Hip Mobility – hip (smash, banded stretch) – hamstring floss – seated hamstring stretch (wide / narrow) – box stretch Quad Mobility – quad smash – couch stretch Thoracic Mobility – T spine extension (peanut) – rib cage smash – seated hang stretch (lat)

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  • Thursday WOD

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

    St. Louis, St. Louis West – CrossFit WOD Bench Press 70% x3 reps 80% x3 reps 90% x3 reps + Metcon (Time) 21-15-9 Pull-ups Burpees Toes-to-Bar

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup and 10 min Midline/Core work Shoulder Press 5X5 Alt with Pendlay Row 5X5 20 min AMRAP 10 WallBall 10 KB Swing 10 Pushups 10 Box Jumps

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  • Wednesday WOD

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

    St. Louis, St. Louis West – CrossFit WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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  • Tuesday WOD

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

    St. Louis, St. Louis West – CrossFit WOD 3 Position Squat Clean Three position clean 2-2-2-2-2-2-2 rest 90 secs between sets Metcon (Calories) For 20 min: Row 1 minute for max calories, easy spin/recovery row for 1 minute

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  • Clean and Jerk Technique

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

    St. Louis – Olympic Weight Lifting Clean 2 Jerk Dips + Jerk

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  • Monday

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

    St. Louis, St. Louis West – CrossFit WOD Back Squat 70% x3 reps 80% x3 reps 90% x3+ reps Metcon (Time) Four rounds for time of: 10 One-arm alt dumbbell snatches (100 / 70 lbs) (5/side) Sprint 100m or 10x10m shuttle Cashout (if time): complete 3x100m walk with max weight double Kettlebell front rack hold

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup A1)Front Squat 3X8 A2)Modified pullup 3X8 (Pullup off box w bar in the rack) B1)Deadlift 3X5 B2)Hip extension 3X8 Partner MetCon Row 1500m 100 OH Walking lunge Burpee B Jump 100 m

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  • Sunday Hero

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

    St. Louis – CrossFit WOD Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here Metcon

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  • The Seven

    By Wodify Admin | In WOD | on February 21, 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-ups

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  • Saturday WOD 2/21/15

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

    St. Louis, St. Louis West – CrossFit WOD Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

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  • Snatch Technique

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

    St. Louis – Olympic Weight Lifting 1 Snatch (full) + 1 OHS + 1 Snatch Balance (3RM, 3 @ 95%, 3 @ 90% No snatch Balance) Front Squat (with 9 second pauses)

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