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WOD ARCHIVE

  • WOD for Thursday 3/6

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five sets of: Power Clean x 1.1.1 (rest 5-7 seconds between singles) Rest 2-3 minutes between sets WOD Every minute, on the minute, for 16 minutes: Even minutes – 10 Heavy Kettlebell Swings Odd minutes – 10 Burpees Power Clean Metcon Metcon (16 Rounds for reps)

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  • OLY – Overhead Squat & Snatch Tonight

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

    St. Louis West – Olympic Weight Lifting Overhead Squat Snatch

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  • WOD for Wednesday 3/5

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

    St. Louis, St. Louis West – CrossFit WOD Having trouble signing up for a class? Your WODIFY membership may not be completed yet. Email josh@crossfitstl.com to get help. STRENGTH Four sets of: Strict Weighted Pull-Ups x 2-3 reps Rest 90 seconds Front Squat + Jerk Rest 90 seconds WOD Complete as many rounds as possible […]

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  • WOD for Tuesday 3/4

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

    St. Louis, St. Louis West – CrossFit WOD Having trouble signing up for a class? Your WODIFY membership may not be completed yet. Email josh@crossfitstl.com to get help. STRENGTH Five sets of: Dumbbell or Barbell Bench Press (set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set […]

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  • WOD for Monday 3/3

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

    St. Louis, St. Louis West – CrossFit WOD Having trouble signing up for a class? Your WODIFY membership may not be completed yet. Email josh@crossfitstl.com to get help. STRENGTH Five sets of: Squat Clean & Thruster + 2 Thrusters Rest 10-15 seconds Strict Chest-to-Bar Pull-Ups x 6 reps Rest 90-120 seconds (Build up to the […]

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  • Crossfit Hero WOD-Omar

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

    St. Louis – CrossFit WOD Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees

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  • Hero Wod/Open Gym

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

    St. Louis West – CrossFit WOD Sunday make up session or hero WOD

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  • WOD for Saturday 3/1

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Four sets of: Deadlift x 4-6 reps @ 2111 Rest 20 seconds Handstand Push-Ups x 12-15 reps or Wall Climbs x 4-5 reps or Handstand Hold x 30-60 seconds Rest 3 minutes WOD Two sets of: Against a three minute running clock, complete: 500 Meter Row […]

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  • WOD & Foundations for Friday 2/28

    By Wodify Admin | In WOD | on February 28, 2014

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games 14.1 Open WOD Warm-up (No Measure) Shoulder Mobility Snatch efficiency work Double Under efficiency work CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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  • WOD for Thursday 2/27

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five sets of: Overhead Squat x 3 reps @ 30X1 Rest 30 seconds Weighted Pull-Up x 2-3 reps @ 21X0 Rest 3 minutes WOD Seven rounds for time of: 95/65 lb. Overhead Squat x 7 reps Burpees x 7 reps Overhead Squat Weighted Pull-ups Metcon Metcon […]

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  • WOD for Wednesday 2/26

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 15 minutes to build to a heavy Power Clean WOD In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of: Row 300 Meters Power Clean x 4 reps @ 80% of today’s […]

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  • WOD & Foundations for Tuesday 2/25

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

    St. Louis, St. Louis West – CrossFit WOD Five sets of: Walking Lunges with Dumbbells x 20 steps @ 1010 (weights should be heavy – a challenge to finish all 20 steps) Rest 45 seconds Push-Ups x 15-20 reps @ 20X1 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 (get as horizontal […]

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  • WOD & Foundations for Monday 2/24

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

    St. Louis, St. Louis West – CrossFit WOD WOD In teams of three, complete five rounds for time of: Row 1000 Meters 100 Double-Unders 75 Kettlebell Swings 50 Box Jumps Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed […]

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  • Crossfit Hero Wod- Jack

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

    St. Louis, St. Louis West – CrossFit WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″

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  • WOD & Foundations for Saturday 2/22

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

    St. Louis, St. Louis West – CrossFit WOD WOD In teams of 4, complete 4 rounds each of: 500 Meter Row 25 Wall Ball Shots 400 Meter Run 25 Burpees Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance. Metcon […]

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