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WOD ARCHIVE

  • WOD for Thursday 2/20

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

    St. Louis, St. Louis West – CrossFit WOD Five sets for times of: 225/155 lb. Deadlift x 10 reps Push-Ups x 15 reps Run 400 Meters Rest 3-4 minutes Metcon (Time) 5 rounds for cumulative time

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  • WOD for Wednesday 2/19

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 12-15 minutes and build to a heavy Power Clean WOD Five sets for times of: 155/105 lb Power Clean x 5 reps 24″/20″ Box Jumps x 15 reps Rest 2 minutes Power Clean Metcon Metcon (Time)

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  • WOD for Tuesday 2/18

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 90 seconds Toes to Bar x 10 reps @ 1010 Rest 90 seconds WOD For time: 10 Ring Dips 1 Pull-Up 9 Ring Dips 2 Pull-Ups . . . and so on, down to, 1 […]

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  • WOD for Monday 2/17

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each @ 2111 Rest 90 seconds WOD In teams of two, complete as many rounds and reps as possible in 10 minutes of: 20 Wall Ball Shots […]

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  • Santora – Hero WOD

    By Wodify Admin | In WOD | on February 16, 2014

    St. Louis – CrossFit WOD Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# Rest

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  • Open GymHero

    By Wodify Admin | In WOD | on February 15, 2014

    St. Louis West – CrossFit WOD Sunday skill work and WOD

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  • WOD & Foundations for Saturday 2/15

    By Wodify Admin | In WOD | on February 15, 2014

    St. Louis, St. Louis West – CrossFit WOD 30 Minute AMRAP Team of 3 working 1 person at a time, team completes one movement before moving on to the next Challenge: Team of 2 persons “Get a Grip” 10 Pullups / Banded Pullups / Ring Rows (no jumping PU for this) 20 KBs (53#/35#) 40 […]

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  • WOD for Friday 2/14

    By Wodify Admin | In WOD | on February 14, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 15 minutes to work up to a heavy Split Jerk WOD Complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots x 10 reps Box Jumps x 20 reps Run 200 Meters STRENGTH: Split Jerk Metcon Complete as many rounds […]

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  • WOD for Thursday 2/13

    By Wodify Admin | In WOD | on February 13, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Five sets of: Clean Pulls x 1.1.1 (rest 10 seconds between singles – weight should exceed your 1-RM clean) Rest 90 seconds Ring Rows x 8-10 reps @ 2111 (get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout […]

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  • WOD for Wednesday 2/12

    By Wodify Admin | In WOD | on February 12, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Three sets of: Overhead Squats x 8-10 reps @ 2010 Rest 10-15 seconds Ring Dips x 10 reps @ 1010 (or Muscle-Ups x 4-6 reps) Rest 3 minutes WOD In teams of two, partners alternate rounds to complete three each of: Kettlebell Swings x 30 reps […]

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  • Overhead Squats and Snatch Technique

    By Wodify Admin | In WOD | on February 12, 2014

    St. Louis West – Olympic Weight Lifting Work this evening with concentrate in these to areas.

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  • WOD for Tuesday 2/11

    By Wodify Admin | In WOD | on February 11, 2014

    St. Louis, St. Louis West – CrossFit WOD A. 5 sets of: Shoulder Press (2 Reps) Strict press twice as heavy as you can, then immediately with same weight: Push Press (Max Reps @ 10X1) Rest 15 seconds then: Push-Up (Max reps in 45 secs) Standard push-up(practice PERFECT plank position – no snaking or loss […]

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  • WOD for Monday 2/3

    By Wodify Admin | In WOD | on February 10, 2014

    St. Louis, St. Louis West – CrossFit WOD A. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lb. Thruster x 5 reps 135/95 lb. Power Clean x 10 reps Pull-Ups x 15 Reps Rest 4 minutes, and then, B. Complete as many rounds and reps as possible in 8 minutes […]

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  • WOD Class

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

    St. Louis, St. Louis West – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs 6 Dumbbell Push Press 9 Kettlebell Swings Rest 3 minutes between quarters. Only one team member may be working at any one time, and that […]

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  • WOD for Friday 2/7

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH In five or six attempts, build to a 3-RM Thruster WOD 5 Minute AMRAP 135/95 lb. Thrusters x 5 reps Pull-Ups x 10 reps Then rest exactly five minutes, and then… 5 Minute AMRAP Burpees x 10 reps Wall Ball x 10 reps (20#/14# to 10′ […]

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