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WOD ARCHIVE

  • WOD/Foundations for 5/9

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Front Squat, 5×3 & (PressComplex) Push Press+Push Jerk+Split Jerk x1x2x3 (4sets) WOD 3 RFT 60 DU/180 SU 10 Squat Cleans (135/95) 10 C2B Pull-ups Strength/Skill Front Squat Press Complex #2 Push Press+Push Jerk+Split Jerk Metcon Metcon (Time)

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  • WOD/Foundations for 5/8

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL In 25 Minutes: 5 x 3 Turkish Getup Alternate with 2 Rope Climbs WOD “The Blaster” 2 RFT 50 Walking Lunge 50 Squats 20 Jumping Lunge 20 Squats Strength/Skill Turkish Get Up Rope Climb Metcon Metcon (Time)

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  • WOD/Foundations for 5/7

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 2 Pos Power Snatch (hang/below knee) x1x2 WOD 4 Rounds 200M Run 12 Alternating DB Snatch (53/35) 12 Alternating Pistols 12 Push-ups Rest 4 min between rounds Record total working time (time on clock less 12 minutes) COACHES: Plan for 32 minute WOD Strength/Skill 2 Position […]

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  • WOD/Foundations for 5/6

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 2 Pos Power Clean (hang/below knee) x1x2 WOD 10 MIN EMOM 2 Bear Complex (135/95) Strength/Skill 2-Position Clean One from the floor, then the hang Metcon Metcon (AMRAP – Reps)

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  • WOD/Foundations for 5/5

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Back Squat, 5×3 -Alternate w/- weighted pull-ups 3-5reps WOD “Chelsea” 30 MIN EMOM 5 Pull-ups 10 Push-ups 15 Squats Strength/Skill Back Squat Weighted Pull-ups Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

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  • TK

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

    St. Louis – CrossFit WOD 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 pood AMRAP – Rounds TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 pood

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  • WOD/Foundations for 5/3

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL 4 Rounds Max Set HSPU Rest 60 seconds Max Set Ring Rows Rest 60 seconds WOD 5 Rounds ea. round for time Rest 2 min between rounds 10 Ring Dips/Dip Stand Dips 20M Long Jump 10 T2B 1 Rope Climb (3 rope stand-ups) Strength/Skill Handstand Push-ups […]

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  • WOD/Foundations for 5/2

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Front Squat, 5×4 & (PressComplex) Push Press + Push Jerk 3+2 (4sets) WOD 3RFT 400M Run 10 Thrusters (95/65) 5 SDLHP (95/65) RX weight is heavy, consider scaling unless you are confident Weightlifting Front Squat Press Complex 3 Push Press then 2 Push Jerk Metcon Metcon […]

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  • WOD/Foundations for 5/1

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

    St. Louis, St. Louis West – CrossFit WOD STRENGH/SKILL 3 Rounds Max Set Dead Hang Pull Up Rest 90 seconds Renegade Rows 10 Alternating Rest 90 seconds WOD “Bane” 10-9-8-7-6-5-4-3-2-1 Deadlift (185/135) Burpee Box Over (24/20) Strength/Skill Pull-ups Renegade Row Metcon Metcon (Time)

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  • WOD/Foundations for 4/30

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 3 Pos Squat Snatch (high hang/mid/below knee) 1x1x1 WOD Row 1500M Rest to 8 Min on Clock (if you beat 8 minutes) THEN 10 Power Snatch @ 75% 1RM Record Row time and Snatch time Weightlifting 3 Position Squat Snatch Metcon Metcon (Time) Row Metcon (Time) […]

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  • WOD/Foundations for 4/29

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 3 Pos Squat Clean (high hang/mid/below knee) 1x1x1 WOD 5 Min AMRAP 10 Slam Balls (50#/30#) 10 Alternating Pistols 10 V-ups Weightlifting 3 Position Squat Clean Metcon Metcon (AMRAP – Rounds and Reps)

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  • WOD/Foundations for 4/28

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH OHS, 5×5 (every 3min) WOD 6-Person EMOM – 3 Rounds Max Effort Airdyne/Rower Squats Push Jerk (135/95) Bar Facing Burpee Walking Lunge Pull-ups Rest (everyone rests at the same time regardless of starting movement) Weightlifting Overhead Squat Metcon Metcon (No Measure)

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  • “Bradley” Sunday Hero

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

    St. Louis – CrossFit WOD Bradley 10 RFT 100M Sprint 10 Pull-ups 100M Sprint 10 Burpees Rest 30 seconds Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds

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  • Open Gym/Hero WOD

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

    St. Louis West – CrossFit WOD

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  • WOD/Foundations for 4/26

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL 4 Rounds 1 Rope Climb/3 Rope stands rest 60 second 200M Row Sprint rest 60 second WOD 2-Person Team for Time 150 Air Squats 150 Push Ups 150 Sit Ups 150 Pull Ups 150 Mountain Climbers Divide work anyway you want as a team, but finish […]

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