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WOD ARCHIVE

  • Oly with Jacob Green

    By Wodify Admin | In WOD | on April 8, 2014

    St. Louis West – Olympic Weight Lifting OHS 5×3 Snatch 8×2 Snatch deadlifts 3×5

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  • WOD/Foundations for Wednesday 4/9

    By Wodify Admin | In WOD | on April 8, 2014

    St. Louis West, St. Louis – CrossFit WOD WOD 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Pull-Ups […]

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  • WOD for Tuesday 4/8

    By Wodify Admin | In WOD | on April 7, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!) Rest 90 seconds WOD In three minutes, complete […]

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  • WOD for Monday 4/7

    By Wodify Admin | In WOD | on April 6, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 12-15 minutes and build to today’s 1RM Clean and Jerk WOD For time: 1000 Meter Row 20 Ground to Overhead (135/95 lb) 20 Burpees 20 Goblet Squats (32/24 kg) Strength/Skill Clean and Jerk Metcon Metcon (Time)

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  • CFE 4.7.14

    By Wodify Admin | In WOD | on April 6, 2014

    St. Louis – CrossFit WOD Warm-up (No Measure) Run 5x10M Samson Stretch Bruce Lee Spiderman then 3 rounds of: 10 air squats 10 push-ups 10 sit-ups Bear Complex (EMOM for 10 minutes) Power Clean Front Squat Push Press Back Squat Second Push Press Running Sprints Metcon (Time) 15 min AMRAP: 15 Box Jumps 12 Shoulder […]

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  • 4:00 Hero Wod

    By Wodify Admin | In WOD | on April 5, 2014

    St. Louis – CrossFit WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, […]

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  • WOD/Foundations for 4/5

    By Wodify Admin | In WOD | on April 4, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD Four sets for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45 seconds of Wall Ball Shots 4 minutes and 15 seconds of […]

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  • WOD & F/M: “Jackie”

    By Wodify Admin | In WOD | on April 3, 2014

    St. Louis, St. Louis West – CrossFit WOD “Jackie” 1K Row 50 Thrusters 30 Pull-ups Strength Work 18 Min EMOM 6 Min EMOM Strict Press 6 Min EMOM Push Press 6 Min EMOM Push Jerk (Increase weight from movement to movement as able) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Push […]

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  • WOD & Foundations for Thursday 4/3

    By Wodify Admin | In WOD | on April 2, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds WOD Four sets for max reps of: 60 seconds of Dumbbell Ground to Overhead 60 seconds […]

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  • Olympic Weight Lifting

    By Wodify Admin | In WOD | on April 2, 2014

    St. Louis West – Olympic Weight Lifting TBD

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  • WOD for Wednesday 4/2

    By Wodify Admin | In WOD | on April 1, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are full cleans) Rest 2-3 minutes between sets WOD Complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Squat Clean x 6 reps Hand-Release Push-Ups x 12 […]

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  • Oly with Jacob Green

    By Wodify Admin | In WOD | on April 1, 2014

    St. Louis West – Olympic Weight Lifting – High Hang Cleans 8×2 – Push Press/Jerk 5×3 – Clean Deadlift 3×5

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  • WOD & Foundations for Tuesday 4/1

    By Wodify Admin | In WOD | on March 31, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD Four sets for max reps of: In five minutes, run 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets. Metcon (AMRAP – Reps)

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  • WOD for Monday 3/31

    By Wodify Admin | In WOD | on March 30, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five sets of: Back Squat x 3-5 reps @ 20X1 Rest 60 seconds Dumbbell External Rotation x 10-12 reps each arm @ 2110 Rest 60 seconds WOD Three rounds for time of: 30 Wall Ball Shots (20/12 lbs.) 20 Toes to Bar Strength/Skill Back Squat Dumbbell […]

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  • Mike “Dork” Kennedy

    By Wodify Admin | In WOD | on March 29, 2014

    St. Louis – CrossFit WOD 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KBS (70/53) 15 Burpees Metcon (Time) Mike “Dork” Kennedy

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