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WOD ARCHIVE

  • Friday WOD 2/20/15

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

    St. Louis, St. Louis West – CrossFit WOD Weightlifting 3 sets of 3 reps Clean Hi Pull; rest 60 secs between sets; light-moderate weight (30-60% of 1RM clean if possible) 3 sets of 3 reps Clean Pull; rest 90 secs between sets; moderate to heavy weight (80-95% of 1RM clean if possible) 3 sets of […]

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Midline/Core Work X 3 1Min Deadbud 1Min Plank w/alt shoulder touches 1Min Flutterkick 1min Hollowrock/Superman rollover 1Min rest 25Min Time Cap 1000m Row 50 Burpee 750m Row 50 Walking lunges / Leg 500m Row 50 Mtn Climbers / Leg

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  • Movement & Mobility 021915

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

    St. Louis – Movement & Mobility A) Dynamic Warm Up B) Dead Lift Mobility – hip capsule – high groin / hamstring – banded post chain floss C) Press Mobility – T spine mobility – OH openers (scapula, rib cage)

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  • Thursday 2/19/15

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

    St. Louis, St. Louis West – CrossFit WOD Weightlifting Bench press 65% x5 reps 75% x5 reps 85% x5 reps + Bench Press Metcon Metcon (Time) For time: 45 Double unders 45 Deadlift, 225#(155#) 45 Toes to bar 45 Double unders

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  • Wednesday WOD 2/18/15

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

    St. Louis, St. Louis West – CrossFit WOD Weightlifting 10 minutes to build to a heavy hang power clean. Hang Power Clean Gymnastics 10 minutes to practice handstand push-up progressions: knees on box, feet on box, handstand hold, kipping handstand push-ups, strict, deficit, etc. Work through skills or do 3 sets of 5-10 reps of […]

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Back Squat + Prowler Push 3 Rounds 45 sec on / 15 sec off for Max Effort Pushup Double Under Lateral Single Leg Box Over Double Under Shoulder Press Double Under SlamBall Doubler Under

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  • CrossFit WOD 2/17/15

    By Wodify Admin | In WOD | on February 16, 2015

    St. Louis, St. Louis West – CrossFit WOD Weightlifting 1 Snatch Pull + 1 Power Snatch x 2 reps x 5 sets (Build to a heaviest set over the 5 sets) Snatch Pull + Power Snatch Gymnastics 3 x 5-10 pull-up progression: Negatives, strict regular, strict chest to bar Pull-ups Metcon Metcon (Time) For time: […]

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  • Snatch Practice And Pause Front Squats

    By Wodify Admin | In WOD | on February 16, 2015

    St. Louis – Olympic Weight Lifting Snatch Front Squat (19X9)

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  • Bootcamp

    By Wodify Admin | In WOD | on February 15, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup General conditioning/Midline work 20 min Mobility work 20 min

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  • Monday WOD 2/16/15

    By Wodify Admin | In WOD | on February 15, 2015

    St. Louis, St. Louis West – CrossFit WOD Weightlifting Back Squat 5 reps @ 65% 5 reps @ 75% 5 + reps @ 85% Use 90% of your 1RM back squat to calculate percentages (Ex: 1RM = 100lbs; use 90lbs as your 1RM). On final set complete a max set of unbroken reps. Back Squat […]

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  • Saturday Clean and Jerk

    By Wodify Admin | In WOD | on February 15, 2015

    St. Louis – Olympic Weight Lifting Power Clean + Push Jerk + Clean + Split Jerk (5 sets of 4) Front Squat (33X3 Tempo) Press Behind the Neck (95%x5 90%x5)

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  • The Seven

    By Wodify Admin | In WOD | on February 14, 2015

    St. Louis, St. Louis West – 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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  • Sunday Hero – Ship

    By Wodify Admin | In WOD | on February 14, 2015

    St. Louis – CrossFit WOD Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here

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  • Clean and Jerk

    By Wodify Admin | In WOD | on February 14, 2015

    St. Louis – Olympic Weight Lifting Clean and Jerk (3 Cleans + 1 Jerk) Clean Pull 4-stop Halting Clean Deadlift 3 secs pause @ 2″, mid thigh, hi hang

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  • Saturday

    By Wodify Admin | In WOD | on February 13, 2015

    St. Louis, St. Louis West – CrossFit WOD Slam Ball Technique Review K2E Review OH Walking Lunge Review Metcon (AMRAP – Rounds and Reps) Working as quickly as possible, 2 Person, 40 Minute AMRAP 10 Slam Balls (50/30) 10 K2E 10 Pull-Ups 10 OH Walking Lunge (45/25) (ea partner does slam balls, then K2E, etc.) […]

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