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WOD ARCHIVE

  • Olympic Lifting New Cycle Week 2 Day 3

    By Wodify Admin | In WOD | on August 16, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting 1: 3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete: -1x 3 position snatch (65%x2sets, 70%x3 sets) 2: Snatch push press: 70%x3 sets x5 reps, 75%x2 sets x2 reps. *Percentages taken off your 1 RM snatch. 3: Deadlift: 100% […]

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  • Friday Wod

    By Wodify Admin | In WOD | on August 15, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Snatch + Snatch (5×1) New set every 2:00. Complete 1 power snatch followed up with 1 squat snatch. Build as you see fit. Metcon Metcon (Time) 4 Rounds For Time: 400m Run 3 Legless Rope Climbs 7 Squat Snatches 185/130 (Time Cap 20:00)This was Event […]

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  • 8/16/19? /#168 Barbell Club

    By Wodify Admin | In WOD | on August 15, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m ski 500m Row 300m run 3 rounds S/A upright Rows x10 S/A Ring Rows x10ea Tempo push ups x5 2:2:1 Weightlifting Speed Bench 10×3 at 45% of 1RM Bench with wide grip Superset with DB Sumo High Pulls x10 after the 5th set. Core & […]

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  • 8/15/19? / #166 Barbell Club

    By Wodify Admin | In WOD | on August 14, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 20 cal bike 400m run 3 rounds Lateral step ups x10ea BW alt reverse lunges x20ttl KB Swings x10 (20lbs) Weightlifting Primer 2x RDL x10 Back Squat x10 Squat to good morning x10 Back Squat Back Squat Waves 🌊 2nd time through on the […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on August 14, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×3) New set every 2:00. All sets at 75% of 1RM. Metcon Metcon (AMRAP – Rounds and Reps) 2x500m Row Rest 1:00 Between Efforts – – – Rest Additional 2:00- – – 10:00 Amrap 8/5 Calorie Ski 10 Hand Release Push Ups 20 Abmat […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on August 13, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift (5×3) All sets at 75% of 1RM. Metcon Metcon (Time) 21-15-9 Power Cleans 155/105 Burpee Pull Ups OSC/AOT Metcon (Time) 2 Rounds 800m Run 400m Sled Drag (+45/25 to sled) Metcon (No Measure) Tabata 8×20/10 of Hollow Rocks & Arch Rocks Alternate back and forth […]

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  • 8/14/19? / #166 Barbell Club

    By Wodify Admin | In WOD | on August 13, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 2 rounds Banded stretch Complex :30 sec : shoulder disconnect Bicep to ear Across the body Accessories A: Bent over Banded Flys (red band) 2×20 Weightlifting Incline Bench Press Incline Bench Press 4×6 @75% + Hanging Knee raises x10 Core Work Core Tabata Side […]

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  • New Cycle Week 2 Day 2

    By Wodify Admin | In WOD | on August 13, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting 1: Power clean + clean: 5 rounds – Every 2 minutes, complete: -1x power clean + 2x clean (65%x2 sets, 70%x3 sets.) 2: Snatch balance: 60% x 3×2 sets, 65%x3 reps, 70%x3x2 sets. 3: Push press: 75% x 5×5 sets. 4. Front squat: Work up […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Shoulder Press (5×3) All sets at 75% of 1RM. Look back last week to see where you were if you do not have a 1RM. Metcon Metcon (Time) 4 Rounds 25 Push Press 75/55 50 Double Unders 100m Dual Front Rack Carry 35s/25s Rx+ Strict Press […]

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  • 8/13/19? /#165 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 600m run 200m ski 3 rounds BW squats x20 Inch worms x5 BW static lunges x10ea Weightlifting Hip floss 2×10 Barbell Primer 2x RDL x10 Good Morning x10 Barbell Calf Raises x10 Box Squat Box Squats 5×6 with 2 sec pause on Box. @72% of 1RM […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (5×3) All sets across at 75% of 1RM Metcon (Time) For Time 40/30 Calorie Row 40 Box Jump Overs 24/20 40 American KB Swings 70/53 400m Run OSC/AOT Metcon (Calories) Death x Assault Bike Men start at 10 Calories and Women start at 6 […]

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  • Olympic Lifting New Cycle Week 2, Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting 1. Power snatch + snatch: 5 rounds – Every 2 minutes, complete: -1x power snatch + 2x snatch (65%x2xsets, 70%x3 sets) 2: Jerk: 70%x3x2 sets, 75%x3x3 sets. 3: Back squat: 60%x8, 65%x8, 70%x6, 75%x6x2 sets. Core: 3 rounds: -200m farmers carry (AHAP) -Rest 90 seconds […]

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  • “THE SEVEN”

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

    St. Louis – CrossFit WOD 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber […]

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  • Saturday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) @0:00-10:00 1 Mile Run Then… Max Dual KB Thrusters 35s/25s Rest 10:00-13:00 @13:00-20:00 800m Run Then… Max Burpee Box Jump Overs Rest 20:00-23:00 @23:00-27:00 400m Run Then… *Max Calorie Row/Bike/SkiYou pick the final cardio option and get after it!!

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  • Olympic Lifting New Cycle Week 1 Day 3

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting 1: 3 position snatch (1x high hang + 1x hang + 1x floor): 5 rounds – Every 2 minutes, complete: -1x 3 position snatch – 60% x 2 sets, 65% x 3 sets 2: Snatch push press: 65%x2x5 sets, 70%x2x5 sets. Percentages taken off your […]

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