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WOD ARCHIVE

  • WOD for Thursday 3/27

    By Wodify Admin | In WOD | on March 27, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each […]

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  • Oly with Jacob Green

    By Wodify Admin | In WOD | on March 27, 2014

    St. Louis – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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  • Oly with Jacob Green

    By Wodify Admin | In WOD | on March 26, 2014

    St. Louis West – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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  • WOD for Wednesday 3/26

    By Wodify Admin | In WOD | on March 26, 2014

    St. Louis, St. Louis West – CrossFit WOD SKILL Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… WOD Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees 7 Ring […]

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  • Row 3/25

    By Wodify Admin | In WOD | on March 25, 2014

    St. Louis – CrossFit WOD Warm-up Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Flutter Kicks x 45 seconds Rest 45 seconds Metcon (Time) Every minute, on the minute, for 30 minutes rotate through the following exercises: Minute 1: Row […]

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  • WOD for Tuesday 3/24

    By Wodify Admin | In WOD | on March 25, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD On the minute, every minute, for 12 minutes: Thruster x 2 reps (take the weight from the floor for every rep) (build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not […]

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  • WOD for Monday 3/24

    By Wodify Admin | In WOD | on March 24, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of […]

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  • 14.4

    By Wodify Admin | In WOD | on March 23, 2014

    St. Louis West – CrossFit WOD ()

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  • 3/23 Heroes 3:00-Murph/4:00-Wood

    By Wodify Admin | In WOD | on March 23, 2014

    St. Louis – CrossFit WOD “Wood” 5 rounds for time of: 400M Run 10 Burpee Box Jumps 24″ 10 SDLHP 95# 10 Thrusters 95# Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups […]

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  • WOD/Foundations for Saturday 3/22

    By Wodify Admin | In WOD | on March 22, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD 1 In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots x 10 reps Box Jump Overs x 10 reps Rest EXACTLY five minutes, and then: WOD 2 In teams of three, complete as many rounds as […]

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  • CrossFit WOD

    By Wodify Admin | In WOD | on March 21, 2014

    St. Louis, St. Louis West – CrossFit WOD CrossFit Open WOD 14.4 AMRAP 14min 60 Calories Row 50 Toes To Bar 40 Wallball 20/14 30 Clean 135/95 20 MUs Metcon (AMRAP – Rounds and Reps) 14.4

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  • WOD for Thursday 3/20

    By Wodify Admin | In WOD | on March 20, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and […]

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  • WOD for Wednesday 3/19

    By Wodify Admin | In WOD | on March 19, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift WOD Every four minutes, for a total of six sets, complete the following as quickly as possible: Deadlift x 3 reps (use approximately 85% of your 1-RM) Toes to Bar x 6 […]

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  • WOD for Tuesday 3/18

    By Wodify Admin | In WOD | on March 18, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk WOD Three rounds for time of: 135/95 lbs Thrusters x 10 reps 32/24 kg Kettlebell Swings x 15 reps Pull-Ups x 20 reps Strength/Skill Split Jerk Metcon Metcon […]

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  • WOD for Monday 3/17

    By Wodify Admin | In WOD | on March 17, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Five sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Tall Box Jumps x 5 reps @ 13X1 Rest 3 minutes WOD Every three minutes, for a total of five sets, complete the following: Power Clean x 6 reps (use 75-80% […]

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