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WOD ARCHIVE

  • 4/12/19? ? / #100 Barbell Club

    By Wodify Admin | In WOD | on April 11, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 3 rounds Stars and Stripes x20ttl Scorpions x20ttl 2 rounds Banded lateral walks x10ttl Banded BW Squats x10 Weightlifting Barbell Primer 2x RDL x10 Good morning x10 BTNPP x10 Deadlift (6×3) Deadlift 6×3 @82% of 1RM. Superset working sets with the following: 1. Hammer […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on April 10, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 400m Run 10 Burpee Box Jump Overs *20 Alt.Leg V-Ups 10 Sumo Deadlift High Pulls Rest 1:00 Between Rounds Rx 24/20″ 95/65 *You may sub out Alt.Leg V-Ups for 10 Toes to BarScore today’s workout for total time, rest included Rest 1:00 […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on April 9, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) 16:00 EMOM M1 200/150 Row M2 1 Round of “Cindy”Scale back meters if needed or just complete the row at 30-40s each round. For Cindy if 5/10/15 needs some scaling too, consider doing 3/6/9 respectively. Today, we want everyone (scaled or not […]

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  • 4/10/19? / #98

    By Wodify Admin | In WOD | on April 9, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 3 rounds 200m ski DB upright rows x10 “light” S/A lateral raise x5 ea S/A Low row x5ea Conditioning 500m Row (Time) Max Effort 500m Row Weightlifting Bench Press (5×3) Bench Press 5×3 @82% of 1RM. Superset with weighted body sled drags 400ft. Work […]

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  • Olympic Lifting A Week 2, Day 1

    By Wodify Admin | In WOD | on April 9, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up 1a. Tall Push Jerk Balance: 3×5 (empty bar) 1b. Jumping Good Mornings: 3×5 (build in weight if you can) Weightlifting *Less reps, so push to go heavier on these movements A. Pause (1 count in bottom of dip) Split Jerk: 5×1 – build to 1 […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on April 8, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Snatch + Hang Squat Snatch + OHS (7x1x2x1) Every 2:00 for 14:00 Complete One Snatch Complex. Start light or around 50% if you have a current 1RM Snatch. Metcon Metcon (Time) 3 Rounds For Time: 200m Run 21 Hang Power Cleans 12 DB Box Step […]

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  • 4/9/19? / #97 Barbell Club

    By Wodify Admin | In WOD | on April 8, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500n Row Complex 100m row legs only + reverse lunges x20ttl 200m full Row 100m row legs only + reverse lunges x20ttl 100m full Row Accessories 2×15 Banded Good Mornings + Delt raises “light” Weightlifting Sumo Speed Deadlifts Sumo Deadlift Speed Squats 4×10 @55% of 3RM. […]

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  • 4/8/19? / #96 Barbell Club

    By Wodify Admin | In WOD | on April 7, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m run Hip mobility Ankle mobility Barbell Primer 2x RDL x10 Good mornings x10 Back Squats x10 Weightlifting Back Squat Back Squat Series 3RM 1-4 55-60% 5-8 62-75% 9-12 85% Find your numbers first build it up do the heaviest load twice. Build it back down. […]

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  • Monday Wod

    By Wodify Admin | In WOD | on April 7, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (4×5) New Set Every 2:30. Ascending in weight to your heavy 5 for the day. Back Squat (4×5) New Set Every 2:30. Ascending in weight to your heavy 5 for the day. Metcon Metcon (Time) 3 Rounds For Time 12 Bar Over Burpees 24 […]

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  • Olympic Lifting A Week 3 Day 1

    By Wodify Admin | In WOD | on April 7, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up 1. Empty Bar complex: 3 Strict Tall Muscle Snatch + 3 Behind the Neck Snatch Grip Push Press + 3 Snatch Balance (no dip drive before push under bar): 5×1; rest 90s 2. Heaving Snatch Balance: 5×3 with 2 count @bottom (may add weight, but […]

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  • “THE WIRTZ”

    By Wodify Admin | In WOD | on April 6, 2019

    St. Louis – CrossFit WOD 4 Rounds for Time 14 calorie Bike/row 16 Thrusters (95/65 lb) 10 Kettlebell Swings (53/35 lb) 14 calorie Bike/row 16 Box Jumps (24/20 in) 10 Air Squats 14 calorie Bike/row 16 Wall Ball Shots (20/14 lb) 10 Burpees Scott Wirtz, 42, of St. Louis, a former US Navy SEAL, one […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on April 5, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (Time) Partner Wod 1 Mile Run 200 Air Squats 100 KB SDHP 50 Lateral Burpees Over KB 2K Row 53/35 70/53 RX+ 88/62Complete the mile run with one running with a 20/14 med ball and the other running without. Alternate however you see fit.

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  • Olympic Lifting B Week Day 3

    By Wodify Admin | In WOD | on April 5, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up EMOM x 5 with empty bar: 3 Clean High Pull + 3 Muscle Clean + 3 Front Squat + 3 Strict Press + 3 Split or Push Jerks Weightlifting A. EMOM x 15: 1 Clean High Pull + 1 Power Clean – start light and […]

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  • Friday Wod

    By Wodify Admin | In WOD | on April 4, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Snatch Pull + Low Hang Power Snatch + Low Hang Snatch (7x1x1x1) New set every 2:00. Warm-up as needed. Start no heavier than 50-60% of your 1RM if you have one. Build as heavy as you see fit. Low Hang anywhere below the knee but not […]

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  • 4/5/19?/ #95 Barbell Club

    By Wodify Admin | In WOD | on April 4, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 300m Row Followed by 2 rounds KB complex (30lbs) 20 swings then…. 1. DB Flys x10 “light” 2. DB upright rows x10 “light” 3. Scaptions x10 “lighter” Weightlifting Close Grip Bench Press (5×8) Close Grip Bench Press 5×8 @65% of 1RM Normal Bench Press. Super set […]

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