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WOD ARCHIVE

  • Wednesday 8/6

    By Wodify Admin | In WOD | on August 5, 2014

    St. Louis, St. Louis West – CrossFit WOD Clean and Jerk Take 15 minutes to build to today’s heavy clean and jerk. EMOM 8: 1 Clean and Jerk at 80% of today’s 1RM Metcon (Time) 21-15-9 Power Clean (135/95) (115/75) (95/65) (65/35) Lateral Burpee over Barbell

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  • Tuesday 8/5

    By Wodify Admin | In WOD | on August 4, 2014

    St. Louis, St. Louis West – CrossFit WOD Shoulder Press 1×5@65-70% 2×3@75-80% 2×2@85-90% 3×1@90-95% Metcon (Time) 3 RFT: 18 cal row 3 Strict Press (135/95) (115/75) (95/65) (65/35) 6 Push Press 9 Push Jerks

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  • Monday 8/4/14

    By Wodify Admin | In WOD | on August 3, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat Warm-up: 5@40% 5@50% 3@60% Working Sets: 5@65-70% 3@75-80% 2@85-90% 1@90-95% AMRAP strict pull-ups in between working sets or 10 ring rows Metcon (AMRAP – Rounds) 3 sets: 400 meter run Max Wall Balls in remainder of 3 minutes (20/14) (14/10)Score your total Wall Balls over […]

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  • Sunday Hero – Paul

    By Wodify Admin | In WOD | on August 2, 2014

    St. Louis – CrossFit WOD Paul (Time) 5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#

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  • Open Gym/Hero WOD

    By Wodify Admin | In WOD | on August 2, 2014

    St. Louis West – CrossFit WOD

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  • Sat Wod

    By Wodify Admin | In WOD | on August 1, 2014

    St. Louis, St. Louis West – CrossFit WOD () () ()

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  • WOD for 8/1/14

    By Wodify Admin | In WOD | on July 31, 2014

    St. Louis, St. Louis West – CrossFit WOD 30 Minutes of Deadlift work with a 1RM final effort in mind During this 30 minutes, also compete 5 Rope Climbs, 1 per visit to the rope (alt 3 rope stand ups)” WOD 5 Min AMRAP Bear Complex (135/95)” Deadlift Metcon (AMRAP – Reps) 5 MIN AMRAP […]

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  • WOD for 7/31/14

    By Wodify Admin | In WOD | on July 30, 2014

    St. Louis, St. Louis West – CrossFit WOD Muscle Up Progressions OHS Warm up WOD 3 Rounds for Time 500M Row 15 OHS (95/65) Metcon (Time) 3RFT (Rx+ Allowed) 500M Row 15 OHS (95#/65#)

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  • WOD for 7/30/14

    By Wodify Admin | In WOD | on July 29, 2014

    St. Louis, St. Louis West – CrossFit WOD 7×2 Floor Press Alternate with max unbroken T2B after sets 1, 3 & 5 WOD Buy In: 2 Rope Climbs (15′) 800M Run 20 Push Ups 400M Run 40 Sit-Ups 200M Run 80 DU Cash Out: 2 Rope Climb (15′) Floor Press (7×2 bullding to max set) […]

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  • WOD for 7/29/14

    By Wodify Admin | In WOD | on July 28, 2014

    St. Louis, St. Louis West – CrossFit WOD Push Press 2×5 @ 50% 2×3 @ 70% 1×1 @ 90% 1×1 @ 100% 1×1 @ 100%+ if 100% was successful WOD 8 MIN AMRAP 8 Thrusters (95/65) 8 Burpee Lateral Bar Jumps Push Press (Push Press to 1RM) Metcon (AMRAP – Rounds and Reps) WOD 8 […]

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  • WOD for 7/28/14

    By Wodify Admin | In WOD | on July 27, 2014

    St. Louis, St. Louis West – CrossFit WOD OHS – E2MOM 5×3 increasing weight WOD 10 Rounds 5 Pull-Ups 5 Dips 5 Rounds 10 M Bear Crawl 10 M Crab Walk 2 Rounds 20 Wall Balls (20/14) 20 Box Jumps (24/20) Overhead Squat (5 sets of 3 for 3RM) Metcon (Time) WOD 10 Rounds 5 […]

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  • OHS and Snatch

    By Wodify Admin | In WOD | on July 26, 2014

    St. Louis – Olympic Weight Lifting

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  • Sunday Hero – Brenton

    By Wodify Admin | In WOD | on July 26, 2014

    St. Louis, St. Louis West – CrossFit WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.

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  • WOD for 7/26/14

    By Wodify Admin | In WOD | on July 25, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD 1: 3 x 800M Run, one every 6 minutes In your rest time: Do 1 Burpee for every second that you are slower than your first time after runs 2 & 3 If you don’t finish Burpees before 6 minutes, immediately start the next run upon […]

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  • WOD for 7/25/14

    By Wodify Admin | In WOD | on July 24, 2014

    St. Louis, St. Louis West – CrossFit WOD Bench Press, 5×3 Strict Pull-Ups 3xME Dips 3xME WOD 15 Minute AMRAP 20 DU 20 Mountain Climbers 20M Long Jump 200M Run Bench Press Push-Up (Strict Pullups) Standard push-up Dips (Max Effort) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 20 DU 20 Mountain Climbers 20M […]

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