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WOD ARCHIVE

  • Friday wod

    By Wodify Admin | In WOD | on July 2, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon BRASWELL (AMRAP – Rounds and Reps) AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans (95/65 […]

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  • Thursday wod

    By Wodify Admin | In WOD | on July 1, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 35:00 flow 1000m row 3 wall walks (slow and controlled) SPACE OUT […]

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  • 7/2/20? /#356 Barbell Club

    By Wodify Admin | In WOD | on July 1, 2020

    St. Louis – Valkyrie Fitness Warm-up 1,000m row 2 rounds Push-up x10 o S/A cross Symmetry row x10 ea Weightlifting T-Bar Row 4×5 (start with 35/45 pound plate and build from there) + 200m run Barbell Single Leg Deadlift 3x6ea @72%if you have a number. If not start with 32% of your Deadlift. T Bar […]

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  • 7/1/20? / #356 Barbell Club

    By Wodify Admin | In WOD | on June 30, 2020

    St. Louis – Valkyrie Fitness Warm-up 40 cal 4 round “Cindy” Pull ups x5 Push ups x10 BW squats x15 Weightlifting Back Rack Lunges 3x6ea @65% and build + self weighted plank :45 sec (25/35) Barbell Upright Row 4×6 (Start 5lbs heavier than last time or 45lbs) + seated sled drag 200ft) Back Rack Lunge […]

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  • wednesday wod

    By Wodify Admin | In WOD | on June 30, 2020

    St. Louis – CrossFit WOD Weightlifting Front Squat/Back Squat (5×3&3) Complete three FS, then rack the bar, writhin 8-15sec after racking the bar, complete 3 BS with the same weight. Front Squat will most likely be the limiter! That’s what we want! Metcon Metcon (Time) Option 1 2 rounds for time: 96 Double Unders 24 […]

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  • 6/30/20? / #355 Barbell Club

    By Wodify Admin | In WOD | on June 29, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 600m row + run 2 rounds Shoulder stretch complex :15 sec ea (Assume the position , bicep to ear, disconnect ) Weightlifting Floor Press 3×8@72% (work across) or 55% of your bench (whichever is lighter) + DB S/A Low Rows x10ea (20/25) Sumo Deadlift 3×5 @72% (work […]

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  • Tuesday wod

    By Wodify Admin | In WOD | on June 29, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 3 rounds 1:15 stiff legged row 5 inchworms 20 glute bridges *10 deadlifts *increase deadlifts every round Metcon Metcon (3 Rounds for time) 21-15-9 Deadlift (185/125) Burpees -Rest 5:00- 15-12-9 Deadlift (225/155) Burpee Over Bar -Rest 5:00- 12-9-6 Deadlift (275/185) Burpee Box Jump Over 24/20 Rx+ […]

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  • Monday wod

    By Wodify Admin | In WOD | on June 28, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 2 rounds 1:00 cardio 12 lateral step ups 24/20 (6/leg) 8 pausing air squats 20 hollow rocks squat clean prep Metcon Metcon (3 Rounds for reps) 3 sets 6:00 amrap 8 toes to bar 4 squat cleans 155/105 rest 4:00 between sets rx+ 12 ttbs & […]

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  • 6/29/20? / #354 Barbell Club

    By Wodify Admin | In WOD | on June 28, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m ski + Run 2 rounds BW Step Downs x10ea Banded hip bridges (light band below the knees) x10 Weightlifting Primer 2x Squat to good morning x10ttl Back Squat x10 Back Squat 3×3 @75% (start with a warm up set @65% for 8 then 70% for 5 then hit […]

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  • “CAPTAIN TOM”

    By Wodify Admin | In WOD | on June 27, 2020

    St. Louis – CrossFit WOD For Time 10 Rounds of: 30 Lunges 4 Devil Presses (2×50/35 lb) 19 Air Squats 20 Double-Unders Directly into: 100 Burpees With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air […]

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  • saturday wod

    By Wodify Admin | In WOD | on June 26, 2020

    St. Louis – CrossFit WOD Weightlifting Power Clean + Hang Clean (EMOM 10′ (1 complex)) build as you see fit. the hang clean is a FULL squat clean. Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipsthese are full squat cleans. the other option is to do “power elisabeth” Metcon (Time) option 2: 21-15-9 […]

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  • friday wod

    By Wodify Admin | In WOD | on June 25, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 10:00 flow 200m run OR 250m row 10 pvc pass throughs 10 lateral box step ups 5r5l 5 tempo air squats (slow on the way down) 10 thoracic rotations 5r5l 1-5 strict pull ups + 10 kip to swing Metcon Metcon (Time) 400m run 21 ohs […]

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  • 6/27/20?

    By Wodify Admin | In WOD | on June 25, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up Dynamic warm up x3 (X10 Jumping Jacks + BW Squats +BW Reverse Lunges ) 400m run Stars x10 Scorpions x10 Romanian Deadlift 6×5 @65% and build + inverted rows x15 Metcon 25 min EMOM Windmills x5ea (10/15+) do not rush!!!!! Row 100m KB Swings x20 (25/30*) Burpees […]

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  • Thursday wod

    By Wodify Admin | In WOD | on June 24, 2020

    St. Louis – CrossFit WOD Metcon () Metcon (AMRAP – Reps) 15:00 EMOM Min1 Barbell windshield wipers 6/side Min2 4 Dual DB DL + 4 Hang Power Clean + 4 Farmer’s Hold Walking Lunge Steps *Min3 Run Around The Building 35s/25s *rowing is optional but for 30-40sec hard. – – – – – 3:00 Rest […]

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  • 6/25/20? / #353 Barbell Club

    By Wodify Admin | In WOD | on June 24, 2020

    St. Louis – Valkyrie Fitness Warm-up Ski / Bike tabata 2 rounds Box Jumps x10 BW curtsy lunge x10ttl S/A KB reverse lunges (15lbs) x10ea Weightlifting Back Rack Lunges 4x5ea @60% or 50% of your back squat. Which ever is lighter!! +alt DB v-ups x10ttl Barbell Upright Row (Start 5lbs heavier than last time or […]

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