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WOD ARCHIVE

  • Monday

    By Wodify Admin | In WOD | on May 31, 2015

    St. Louis – CrossFit WOD Front Squat Front Squat 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 80% 2 @ 85% 1 @ 90% Metcon (Time) 3 RFT (12-16 Min) 50 Bicycles (opposite Knee to Elbow) 30 Box Jumps (24/20) 10 Push Press (115/75)

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  • Seven

    By Wodify Admin | In WOD | on May 30, 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-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven […]

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  • Clean and Jerk

    By Wodify Admin | In WOD | on May 30, 2015

    St. Louis – Olympic Weight Lifting Muscle Clean (1RM, 80% 2×3) Push Press + Push Jerk (1x PP + 2x PJ)

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  • Saturday

    By Wodify Admin | In WOD | on May 29, 2015

    St. Louis – CrossFit WOD Behind The Neck Jerk 20 Minutes to establish 1RM Behind the head Jerk Metcon (Time) Partner WOD 50 WB over Rig Pull up Bar 50 WB Situps – passing to partner 50 WB Lateral Jumps 40… 30… 20… 10… Each throw/jump is 1 rep 20 Minute Cutoff on this WOD

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  • Friday

    By Wodify Admin | In WOD | on May 28, 2015

    St. Louis – CrossFit WOD Snatch Technique Work on full Squat Snatch technique going as heavy as you can and still catching the weight overhead in the bottom of the squat Snatch Metcon (AMRAP – Rounds and Reps) 3 RFT 9 DL (225/185) – scale 75% 1RM 5 HSPU – scale box HSPU 1 Rope […]

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  • Thursday

    By Wodify Admin | In WOD | on May 27, 2015

    St. Louis – CrossFit WOD Bench Press Bench Press (E3MOM) 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 80% 2 @ 85% 1 @ 90% Metcon (Time) 1000M Row 20 T2B 10 KBS (70/53) 500M Row 10 T2B 10 KBS (70/53)

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  • Bootcamp

    By Wodify Admin | In WOD | on May 27, 2015

    St. Louis – Bootcamp 1-Mile Run (Time) Max Effort 1-Mile Run Clean Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Power Cleans (95/65) 10 Back Squats (95/65) 15 KBs (53/35) 20 Sit ups 25 Lateral Bar Jumps

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  • Wednesday

    By Wodify Admin | In WOD | on May 26, 2015

    St. Louis – CrossFit WOD Strict Handstand Push-Ups 4 Rounds NFT 4 Turkish Getups (AHAP) 2 Skin the Cat or Max L-Sit Hold AMRAP Strict HSPU Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Pistols (5 ea leg) 10 Power Cleans (135/95) 25 DU

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  • Clean

    By Wodify Admin | In WOD | on May 26, 2015

    St. Louis – Olympic Weight Lifting Clean Pull + Hang Clean Pull + Power Clean Clean Pull (1/30sec for 5min 52X0) Push Jerk (2RM w/ 5sec pause in catch)

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  • Tuesday

    By Wodify Admin | In WOD | on May 25, 2015

    St. Louis – CrossFit WOD Clean and Jerk Clean & Jerk 2 Reps E2MOM for 10 rounds Work to heavy sets (155/105)+ Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Box Over (24/20) 10 Back Squats (135/95) 10 Slam Balls (50/30)

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  • Bootcamp

    By Wodify Admin | In WOD | on May 25, 2015

    St. Louis – Bootcamp Snatch (Technique Work) Metcon (Time) 4 RFT 40M OH Walking Lunge (25/10) 30 Wall Balls 20 V-Ups 10 Push Ups

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  • Memorial Day Murph

    By Wodify Admin | In WOD | on May 24, 2015

    St. Louis – CrossFit WOD Murph can be done individually or as a 2-person team today. If teamed, both partners run the miles and do every other round of gymnastics work. If you are solo, expect this to take up to 50 minutes. If you are a team, expect this to take up to 40 […]

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  • Snatch

    By Wodify Admin | In WOD | on May 23, 2015

    St. Louis – Olympic Weight Lifting Muscle Snatch + Power Snatch (1x MS + 2x PS) Snatch Pull (3RM From Blocks below knee 52X0) Front Squat (10min EMOM)

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  • Saturday

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

    St. Louis – CrossFit WOD Snatch In 20 Minutes, find today’s 1RM Squat Snatch Metcon (Time) Partner WOD 3 Rounds for Time 100M Prowler Push (4x25M @ 90#/50#) 100 Team DU 30 DL (135/95 all movements) 20 Jerks 10 Thrusters‚Äč

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  • Friday

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

    St. Louis – CrossFit WOD Back Squat Back squat 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 80% 2 @ 85% 1 @ 90% Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Power Snatch (95/65) 10 Pendelay Rows 10 Push Press coach’s choice cash out!

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