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WOD ARCHIVE

  • 2/13/19?/ #62 Barbell Club

    By Wodify Admin | In WOD | on February 12, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Farmer carry conditioning 3 rounds 200m row Farmer carry 200ft :30 ski Farmer carry 200ft Sumo barbell RDL (Bar only) 2×15 Weightlifting T-Bar Deadlift 5×6 T-Bar Deadlift 5×6 @70% of 3RM Deadlift + barbell Strict Press x6 Try to work up both efforts if possible. Conditioning […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on February 12, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Clean Lift Off + Hang Clean + Clean (1+1+1) Every 2:00 for 20:00. “Clean Lift Off” Pause at the knees for :02s then complete the hang clean. You’ll know if your in the right position because your hamstrings will feel like they are about to explode. […]

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  • Chinese 3 Day Program Part 2 Wk2 Day 2

    By Wodify Admin | In WOD | on February 12, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power Clean & Power (Push) Jerk – build to a heavy 2 rep for the day in 5 sets (5×2) B. Pause snatch at the knees (2 count) 5×2 (75-85%) C. Clean Pull 5×3 @85% D1. Snatch Balance 5×2-3 reps; rest 30 seconds D2. […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×2-4) Every 2:00. Tempo @ 20X1 Followed by… Every 3 minutes, for 6 minutes Bench Press Max Reps at 90% of today’s heaviest set. Bench Press (Max Reps) 90% of Heaviest 2-4. Metcon Metcon (AMRAP – Reps) Two Rounds for Max Reps: 90s of […]

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  • 2/12/19? / #61

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m ski 3 rounds Banded pull downs x10 Light DB reverse fly’s x10 S/A KB upright rows x10ea Weightlifting Bench Press 5×8 @55% Bench Press 5×8 @55% of 1RM. Superset Windmills x10ea with 15lb DB/KB followed immediately by :45 sec of KB swings @35lbs Conditioning Seated […]

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  • 2/11/19? /#60

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m run 3 rounds Mid Band squats x20 Mid Band lateral walks x20ttl Barbell Primer 2x GM x10 RDLx10 Back squat x10 Weightlifting Back Squat 5×8 @70% of 1RM Back Squat 5×8 @70% of 1RM + Banded weighted hip bridge x20 Core Work 3 rounds Ab […]

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  • On Ramp

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

    St. Louis – CrossFit On Ramp View Public Whiteboard OnRamp 1.7 (AMRAP – Rounds and Reps) – Review – Slam Balls – DB Snatch – KB Snatch – Introduce – Snatch Sequence WOD – 9 Min AMRAP – 20 Slam Balls (35#/20#) – 30 Second Plank Hold – Assault Bike (12/10 Calories)

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  • Chinese 3 Day Part 2 Week 2 Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Back Squat 5×3 @85%; Rest 2-3 minutes B. Snatch Deadlift 1×1@100%, 3×1@90% of heavy single for day, 3×3@85% Every 90secs for all 7 sets C. Power Snatch build to a heavy single in 8 minutes; then 3×2@85% of that heavy single every 90secs D. […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (4×4) Increase the weight you used last Monday by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon Metcon (Time) 5 Rounds For Time 25 Air Squats 20 Box Jump […]

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  • “DRD” CROSSFIT MANSFIELD MEMORIAL WOD

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

    St. Louis – CrossFit WOD 5 Rounds for Time 12 Box Jumps (24/20 in) 7 Deadlifts (225/155 lb) 55 Double-Unders 11 Pull-Ups 19 Russian Kettlebell Swings (70/53 lb) 96 meter Row In memory of Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air […]

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  • Saturday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (No Measure) 35:00 Emom 10 DB Clean and Jerk :40 Forearm Plank :30 Max Cal Bike 15 DB Racked Squats :40 Russian Twist 5-10 Burpee Box Overs :30 Max Cal RowPick Sustainable loads for the clean and jerks and squats. Core work will be challenging. […]

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  • Chinese 3 Day Program Wk1 Day2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Back Squat 8 min to build to heavy single; 3×3 @ 85% of heavy single B. Clean 5×2-3 @ 85% C. High Hang Power Snatch 5×2-3 heavy as you can D. Deadlift 5×3 @ 85% Accessories A1. Weighted sit-ups 5 x 15-20 A2. Dips […]

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  • Gymnastics Wod

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

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) 5:00 EMOM 10 H/A Swings 5×15/30 Bottom of Push Up Hold *5×15/30 Wall Facing HS Hold 3×10/20 Top/Bottom Ring Support (do 3×10/20 for both) *5×3-9/arm Shoulder Taps *If you are great with holds, do the tap instead – – – – – – – […]

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  • Friday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Weightlifting Deadlift (6×3 Across) OPTION #1 Recover […]

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  • 2/9/19? / #59

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Cal ski series (not for time) 10 cals followed by ……. 20 step ups alternate 20 push ups 20 box jumps 20 S/U jump ropes 2 rounds Weightlifting Barbell row 6×5 @65% of 1RM strict Press + Yoke walk 200ft Barbell row 6×5 @65% of 1RM […]

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