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WOD ARCHIVE

  • Bootcamp

    By Wodify Admin | In WOD | on January 22, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Wup 5 sets of Goblet Squat to depth alt with Prowler push 15 min AMRAP 10Wallball 10 Box jump/Step up NO REBOUND 10KB Hip hinge (RDL or goodmorning)

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  • Movement & Mobility 012215

    By Wodify Admin | In WOD | on January 22, 2015

    St. Louis – Movement & Mobility Dynamic Joint Mobility A Goblet Squat Work Goblet Squat Test Posterior Hip Smash Goblet Squat Test Hamstring Work Goblet Squat Test Adduction Work Goblet Squat Test Hip ER Stretch on Box Goblet Squat Test Couch Stretch Goblet Squat Test B Pull Up Work Pull Up Test Upper Back Stretch […]

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  • Thursday

    By Wodify Admin | In WOD | on January 21, 2015

    St. Louis West – CrossFit WOD CrossFit Open WOD 14.4 Followed by: Pistol Technique Progressions (If you have pistols, complete 4 rounds of 8) Alternate with max reps – Horizontal Ring Rows (feet on box so that your body is parallel to floor at bottom of row) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on January 21, 2015

    St. Louis – CrossFit WOD Open WOD 14.4 Followed By: Pistol Practice alternated with 4 Rounds of max reps Horizontal Ring Rows CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

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  • Wednesday

    By Wodify Admin | In WOD | on January 20, 2015

    St. Louis, St. Louis West – CrossFit WOD Front Squat Metcon (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 10x10M Run 10 Thrusters (95/65) 10 Walking Lunges

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  • Bootcamp

    By Wodify Admin | In WOD | on January 20, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Deck of Cards, Core Variation Hearts = burpees Diamonds = Mtn climbers Spades = Flutterkicks Clubs = Westside situp Joker = 5 min rest (Normally is 400m run…you’re welcome!

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  • Tuesday

    By Wodify Admin | In WOD | on January 19, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Metcon (Time) WOD 9-8-7-6-5-4-3-2-1 HSPU Push Jerk (135/95) Back Squat (135/95) Deadlift (135/95)

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  • Monday WOD

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – CrossFit WOD Overhead Squat Metcon (AMRAP – Reps) 9 Minutes Running Clock Min 0,2,4,6 & 8 Do DU for 60 seconds Rest on Odd Minutes Score is Total DUs completed Metcon (Time) Rest 4 minutes, Then: WOD 2 21-15-9 OHS (135/85) Pull-ups

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  • Bootcamp

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis West – CrossFit WOD Metcon 30 Min MetCon 45sec on 15 sec off X 3 rounds Lunges Glute Bridge Jump Rope Dead Bug Box “reverse hyper” Good Morning Russian Plank Jump Rope Squat 1Min Rest

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  • Bootcamp

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – Bootcamp Metcon 30 Min MetCon 45sec on 15 sec off X 3 rounds Lunges Glute Bridge Jump Rope Dead Bug Box “reverse hyper” Good Morning Russian Plank Jump Rope Squat 1Min Rest

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  • Movement & Mobility 011815

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – Movement & Mobility Test / Re Test Drills -OH PVC Squat -Shoulder IR Postural Drills -Crocodile Breathing -Posterior Hip Capsule Mob -Hamstring / Shoulder Drill(s) -Adduction Drill(s) -Low Trap Activation Mobility Drills -ITB / Quad -Banded ADF

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  • The Seven

    By Wodify Admin | In WOD | on January 17, 2015

    St. Louis – The Seven The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups

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  • Nutts

    By Wodify Admin | In WOD | on January 17, 2015

    St. Louis – CrossFit WOD Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate

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  • Saturday

    By Wodify Admin | In WOD | on January 16, 2015

    St. Louis, St. Louis West – CrossFit WOD Clean Metcon (Time) Partner WOD (6 Rounds ea) 5 T2B/K2E/V-up/Sit-up 5 Burpee Box Jump over (20″) 5 Cleans (135#/95#) 200M Run (outside while we have a great day!)

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  • Friday

    By Wodify Admin | In WOD | on January 15, 2015

    St. Louis, St. Louis West – CrossFit WOD Tire Flip Metcon (Time) 5 Rounds for time: 10 DB G2O (50/30 in each hand) 10 DB Squats (50/30 in ea hand front racked) 50 Mtn Climbers

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