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WOD ARCHIVE

  • Clean and Jerk

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

    St. Louis – Olympic Weight Lifting Clean and Jerk (5×1.1.1.) Tall Clean (3RM, 3×95%, 3×90%) Back Squat (5RM, 5×95%, 5×90%)

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  • WOD Class 8/22/15

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

    St. Louis – CrossFit WOD Weightlifting TEMPO FRONT SQUAT 4 x 3 Start at 70% of your 1RM Front Squat. 3 second eccentric, 1 second isometric, 3 second concentric. Tempo Front Squat Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# […]

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  • WOD Class 8/21/15

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

    St. Louis – CrossFit WOD Weightlifting HIGH HANG SNATCH PULL 4 x 3 Start between 30-35% of 1RM Snatch. Start the movement at the power position. Keep the arms relaxed and try to feel the bar. Move the bar away from yourself then use the lats to squeeze the bar back to the body. When […]

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  • WOD Class 8/20/15

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

    St. Louis – CrossFit WOD Metcon Metcon (Weight) Every 8 minutes for 40 minutes (5 sets) complete: Run 400m/Row 500m (Alt Rounds) 20 Double KB Front Rack Walking Lunges 35/20# (10 steps/leg) 15 Burpee Box Jump Overs 24/20″ 10 Deadlifts @ 70% of 1RM Deadlift

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  • Movement & Mobility 082015

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

    St. Louis – Movement & Mobility Test / Re Test – Hip Pinch Test – Squat Test Hip Flexion Work – Breathing & Rib Cage Dynamics – High Hamstring Smash – Posterior Capsule Smash The Box Drill – Assess External Rotation – Squat, Reach, & Pull Drill – Re Assess External Rotation Re Assess Squat […]

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  • WOD Class 8/19/15

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

    St. Louis – CrossFit WOD Weightlifting Clean & Jerk 4 x 2 Use 70% of 1 RM for all sets across. Does not need to be touch and go reps. Clean and Jerk Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups OSC Superset the following exercises for 3 sets: Single Arm DB Row x […]

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  • Clean and Jerk

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

    St. Louis – Olympic Weight Lifting Power Clean + Hang Clean (Max (No More than 20min)) Front Squat + Jerk (3x FS + 2x SJ Max (20min)) Front Squat (4RM w/ Chains if Possible)

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  • WOD Class 8/18/15

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

    St. Louis – CrossFit WOD Weightlifting BACK SQUAT 4 x 7 Use 60% of your 1RM Back Squat across all work sets. Back Squat Metcon Metcon (Time) 4 Rounds for Time: 20 Push-ups 5 Kettlebell Snatches 53/35# (5 R/5 L) 2 Wall Walks Rx Plus: 20 Push-ups 10 Double KB Snatches 53/35# in each hand […]

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  • WOD Class 8/17/15

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

    St. Louis – CrossFit WOD Weightlifting FRONT SQUAT 4 x 4 Use 75% of your 1RM Front Squat for all 4 sets. Control the decent and explode out of the bottom of the squat. Front Squat Metcon Metcon (Time) For time. Rest 5 minutes then repeat. 50 Abmat Sit-ups 60 Wall Balls 20/14# 90 Lateral […]

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  • The Seven

    By Wodify Admin | In WOD | on August 15, 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-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven […]

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  • Snatch!

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

    St. Louis – Olympic Weight Lifting Snatch (5x 1.1.1.) Overhead Squat (3RM @ 25X1) 3 Part Pause Snatch Pull (5×3 1″, Knee Cap, High Hang)

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  • WOD Class 8/15/15

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

    St. Louis – CrossFit WOD Weightlifting 5 Sets of Strict Press x 1 + Push Press x 3 @ 40-50% of 1RM Clean and Jerk 1 + Strict Press + 3 Push Press Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats OSC […]

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  • WOD Class 8/14/15

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

    St. Louis – CrossFit WOD Weightlifting 4 sets x 5 reps: 1 x Snatch Deadlift + 1 x Snatch Pull @ 85% of 1RM Snatch Halting Snatch Deadlift + Snatch Pull Metcon Metcon (AMRAP – Reps) Every 2 min for as long as possible: Run 200m Front Squats ascending ladder (2-4-6-8-etc) @ 135/95# (Rx Plus: […]

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  • WOD Class 8/13/15

    By Wodify Admin | In WOD | on August 12, 2015

    St. Louis – CrossFit WOD Gymnastics Group 1 Skill A HSPU NEGATIVE ON 45LB PLATES 3 x :10 (Each set needs to be done under control) Skill B Strict Deficit HSPU – Work to 1RM depth Skill C KIPPING HANDSTAND PUSH UPS 3 x Max reps at a deficit. Use the deficit that you just […]

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  • Movement & Mobility 081315

    By Wodify Admin | In WOD | on August 12, 2015

    St. Louis – Movement & Mobility Overhead Archetype Test / Re Test (press) T Spine / Rib Mobility – sit and reach forward – sit and reach rotation Tissue Mobility – lateral rib smash – overhead banded mobilization – chest smash – banded dip mobilization Movement – overhead reaching – kneeling bottoms up pressing

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