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WOD ARCHIVE

  • 6/24/20? / #352 Barbell Club

    By Wodify Admin | In WOD | on June 23, 2020

    St. Louis – Valkyrie Fitness Warm-up 8 min running clock Jump rope singles x30 Ski 10 cal Ring Rows x10 Weightlifting T-Bar Row 3×8 (start with 1 25/35 pound plate and build from there) + plank Spider-Man x16ttl Barbell Single Leg Deadlift 4x5ea @70% if you have a number. If not start with 30% of […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on June 23, 2020

    St. Louis – CrossFit WOD Weightlifting Push Press (5-5-5-5-5) End with a heavy 5 rep. Do not attempt a 5 rep max -New set every 2 minutes- *Record heaviest set to score Metcon Metcon (AMRAP – Rounds and Reps) 4sets: 5:00 amrap 30sec (stationary farmer’s hold) HEAVY! 70s/53s 12 shoulder to overhead 95/65 16 gorilla […]

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  • 6/23/20? / #351 Barbell Club

    By Wodify Admin | In WOD | on June 22, 2020

    St. Louis – Valkyrie Fitness Warm-up 600m ski + Run 2 rounds Inch worms x10 T-Spine rotations x10ea Weightlifting Primer 2x RDL x10 Good Morning x10 Back Squat x10 Back Squat 4×5 @70% + DB Pull overs x20 (15/20) Bench Press 4×4 @72% + Ball slams x10 + pull ups x5 Back Squat Bench Press […]

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  • tuesday wod

    By Wodify Admin | In WOD | on June 22, 2020

    St. Louis – CrossFit WOD Weightlifting Back Squat (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 20:00 amrap 35/25 cal row 50 db box step ups 50/35 & 24/20″ 35 toes to bar 50 alt step back lunge stepsUse one db for the step ups and Alt step back lunges.

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  • monday wod

    By Wodify Admin | In WOD | on June 21, 2020

    St. Louis – CrossFit WOD Weightlifting Snatch (SINGLE EFFORTS) power or squat. build as you deem fit! Metcon Metcon (Time) for time: 150 double unders 20 snatches 115/75 150 double unders 20 clean and jerks 135/95 Going BIG!?!? 145/100 for snatch 165/115 for clean and jerkdouble unders: go for big sets. snatch: this should not […]

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  • 6/22/20? / #350 Barbell Club

    By Wodify Admin | In WOD | on June 21, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 400m row + run 2 rounds KB Swings x10 (20lbs) Shoulder stretch complex :15 sec ea (Assume the position , bicep to ear, disconnect ) Weightlifting Floor Press 4×5 @70% or 50% of your bench (whichever is lighter) + Incline supported DB flys x15 (8/10/12/15) Sumo Deadlift […]

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  • “TARA”

    By Wodify Admin | In WOD | on June 20, 2020

    St. Louis – CrossFit WOD For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each break or rest from Plank: – 1st Break: 3 Burpees – 2nd Break: 4 Burpees […]

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  • saturday wod

    By Wodify Admin | In WOD | on June 19, 2020

    St. Louis – CrossFit WOD Metcon Metcon (6 Rounds for time) Option 1 every 4:00, for 24:00 (6 rds) 400m run 21 swings 53/35 12 pull upsthis option may be too aggressive for everyone to complete. holding a 1:30-1:50 should not be a problem until the last couple rounds; ideally unbroken swings; ideally unbroken pull […]

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  • 6/20/20?

    By Wodify Admin | In WOD | on June 19, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up Lunge matrix x2 800m run Lat stretch :30 sec 800m row Overhead Tricep stretch :30 sec ea 800m ski 30 min Metcon Landmine s/a thrusters x10ea (10/15) GHD x10/ Ab mat sit ups x20 400m row Alt med ball push ups x20ttl 400m run Side plank hip […]

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  • friday wod

    By Wodify Admin | In WOD | on June 18, 2020

    St. Louis – CrossFit WOD Accessories Metcon (No Measure) 3 sets 15 barbell good mornings (empty bar) 10 stagger stance lunges r/l 1:00 forearm plank Metcon Metcon (4 Rounds for time) 4 sets: 36 jumping lunges 18/leg 15 box jumps (OR step ups OR box overs “clear” the box 9 thrusters 115/75 rest 2:00 b/tyou’re […]

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  • thursday wod

    By Wodify Admin | In WOD | on June 17, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (Distance) “fish game” – – – calf/achilles mobilty – – – 3 sets (continuous) 30s single unders 30s DU attempts OR 30 repsyes, fish game! coach keep score of best score from class. winner gets their name announced! Put your points in wodify! Had a youth athlete put […]

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  • 6/18/20? / #349 Barbell Club

    By Wodify Admin | In WOD | on June 17, 2020

    St. Louis – Valkyrie Fitness Warm-up 8 min running clock 200m row 200m run Pull ups x4 Weightlifting T-Bar Row 4×6 (start with 1 25/35 pound plate and build from there) + rollouts x12 Barbell Single Leg Deadlift 3x6ea @65% if you have a number. If not start with 25% of your Deadlift. T Bar […]

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  • wednesday wod

    By Wodify Admin | In WOD | on June 16, 2020

    St. Louis – CrossFit WOD Weightlifting Power Clean (6×3; new every 2:00) use a weight range you can focus on technique and not going too heavy. stick to the same weight or build! focus on consistent landing position with a good catch position. IF stability is a problem in your recieveing position, pause 2-3sec before […]

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  • 6/17/20? / #347 Barbell Club

    By Wodify Admin | In WOD | on June 16, 2020

    St. Louis – Valkyrie Fitness Warm-up Assault bike tabata 2 rounds Box step ups x10ttl Lateral lunges x10ttl Leg swings x10ea (forward and back only) Weightlifting Back Rack Lunges 3x8ea @55% or 45% of your back squat. Which ever is lighter!! + Hanging knee raises x20ttl Barbell Upright Row (Start with bar) 3×10 + weighted […]

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  • 6/16/20? /#347 Barbell Club

    By Wodify Admin | In WOD | on June 15, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 200m row + run 2 rounds Balls slams x10 Lat stretch :30 sec Weightlifting Floor Press 3×8 @65% or 45%? of your bench (whichever is higher) + S/A Lat raises x10ea (8/10/12) Sumo Deadlift 3×6 @65% of SD + two hand power slams x20 2 rounds Banded […]

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