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WOD ARCHIVE

  • Thursday

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

    St. Louis – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/overs Strength Deadlift (4-4-4-4-4-4-4-4-4-4) EMOM x 10 MINUTES 4 Deadlifts* *Increase weight every other round. Keep weight moderate. Workout Metcon (Time) 5 ROUNDS FOR TIME 15 Deadlifts (115/75) 15 Sit-ups 10 Box Jump-Overs […]

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  • 10/10/19? /#204 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 600m run once 3 rounds Light KB windmills x10ea (8lbs) Light kB Swings x10 ea (10lbs) KB S/L Deadlifts x10 each Weightlifting Landmine Deadlift Landmine Deadlifts 5×8 @70% + DB front delt raise (8/10) x12 +DB Flys x12 Accessories Landmine Log Jammers 4x6ea (10-15lbs)+ banded straight leg KB deadlifts […]

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  • 10/9/19? /#203 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 600m run Hip Floss Ankle stretches 2 rounds BW squats x20 Reverse lunges x20 ttl Weightlifting Primer 2x RDL x10 Good Morning x10 Squat to Good Morning x10 Back Squat Back Squat Spend 15-20 minutes building a 3RM max back squat after 4th set mix in Bulgarian Split Squats […]

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  • Wednesday

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

    St. Louis – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press Strength Bench Press (6-4-2-6-4-2) 6-4-2-6-4-2 Bench Press* *Increase weight every round. […]

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  • OLY WK1 DY3

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

    St. Louis – Olympic Weight Lifting Weightlifting Muscle Snatch 4×4 @65% of Power Snatch Hang Snatch (Pause at Shin) +Power Snatch + Overhead Squat 3+1+2×5 sets Overhead Squat 3×5@65% and build each set without losing form Snatch Shrug @70% 3×5 Muscle Snatch Hang Power Snatch + OHS Overhead Squat Snatch Shrug

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  • 10/8/19?/#202 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 500m row 2 rounds 20 banded flys 20 pvc pass thru 10 push ups Weightlifting Shoulder Press Shoulder Press /Barbell Row Push Pull EMOM 10 mins Even Press @55% x8 build every 2 sets without breaking form if possible Odd Barbell supinated(reverse Grip) rows x8 with the same weight […]

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  • Tuesday

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

    St. Louis – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12/10 Cal Row MIN 2 – 10 Air Squats + Max Plank Hold then… 1 ROUND 10 Groiners 10 Boot Strap Stretches 10 BB Good Morning -into- 1 ROUND 6 BB Kang Squats 6 BB or BW Cossask Squats 6 […]

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  • Monday

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

    St. Louis – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA Ring Rows 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs then… 2 ROUNDS 8 Kip Swings 6 Scap Pull-ups 4 Jumping Pull-up w/ negative* Strength Metcon (No Measure) EMOM x 12 MINUTES 5 Strict Pull-ups or 5 Banded Strict Pull-ups Workout Metcon […]

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  • Oly W1D2

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

    St. Louis – Olympic Weight Lifting Snatch (4×5) 55,60,65,70% of 1RM. All Single Reps, no touch and go. We want to build volume here and increase our load over time. You may complete more sets at a higher percentage but try avoiding pushinhg past your 75% today. Clean (4×5) Ref. to your snatch %’s. Back […]

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  • 10/7/19?/#201 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 600m run 3 rounds Lateral lunges x20 Stars and Stripes x20 Scorpions x20 Weightlifting Primer 2x RDLx10 Good Morning x10 Back Rack Lunge x10 Deadlift Deadlift 3RM Spend 15-20mins building a 3RM Deadlift after 4 sets add in Banded barbell hip bridge x10 (bar only) (band below knees with […]

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  • Sunday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Alt. Lunge → Box Step-Ups Min 2 – Elbow Plank → Push-Up Plank Min 3 – KB Deadlift → Goblet Squats Strength Metcon (No Measure) 4 SETS 50m DB Filly Lunge 25 Glute Bridge-Ups -1:00 Rest b/t […]

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  • Sunday – REST DAY

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

    St. Louis – NC COMPETE View Public Whiteboard

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  • Sunday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds :20 Air Squats :20 Up-Downs :20 Push-Ups Workout Metcon (Time) 3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap- Optional Finisher Warm-up (No Measure) 200m Cool Down Walk Focusing on Calm Nasal Breathing

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  • “PETER HERRERA”

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Workout AMRAP in 35 minutes 400 meter Run 9-8-7-6-5-4-3-2-1 Deadlifts (bodyweight) 200 ft Walking Lunges 8 Burpees over the Bar In the first round following the run, complete 9 deadlifts before continuing to the lunges and burpees. In the next round, complete 8 deadlifts, etc. If […]

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  • Sunday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max […]

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