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WOD ARCHIVE

  • Friday Wod

    By Wodify Admin | In WOD | on August 8, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Clean + Push Press + Power/Squat Snatch (8×1) New set every 1:30. Whichever movement is your limiter build up as you see fit. Reset between your push press and snatch. Metcon Metcon (Time) 3 Rounds 10 Snatches 95/65 5 Bar Muscle Ups 10 Clean & […]

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  • 8/9/19? / Barbell club Rest Day /1RM

    By Wodify Admin | In WOD | on August 8, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 Cal Bike 3 rounds Sumo walkouts x5 Sumo inchworms x5 Stars and Stripes x10 Scorpions x10 Accessories A: S/L DB Deadlifts 2×12 ea (12/15) Weightlifting Barbell Primer 2x Sumo RDL x10 Upright Row x10 Sumo Good Mornings x10 Sumo Deadlift High Pull Sumo Deadlift High […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on August 7, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×5) New set every 2:00. All sets at 70% of 1RM. Metcon Metcon (Distance) 20:00 Amrap 500m Row Repeats Every 500m, get out of your rower and complete 10 Kb/Db step overs + :30s Side Plank R/L.Pick a load that challenges your step overs […]

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  • VF Boxing Day 1

    By Wodify Admin | In WOD | on August 7, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Conditioning Warm up 2 rounds 600m run 50 Jump rope singles *1st run normal 2nd run throwing 1/2 punches Footwork Drills 7mins 1 step 1-2 step 1-2-3 step Reverse the process For counters Lateral work 1 step 1-2 step 1-2-3 step Reverse the process for counters Heavy […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on August 6, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift (5×5) New set every 2:00. 70% of 1RM across for all sets. Metcon Metcon (AMRAP – Reps) Alternating EMOM, for 20:00: M1-15/10 Calorie Bike M2-30 Air Squats M3-20 Russian Swings 53/35 M4-15/10 Calorie Ski M5-40 Double Unders Rx+ Jumping Air Squats & 70/53Modify calories/reps to […]

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  • 8/7/19? /#163

    By Wodify Admin | In WOD | on August 6, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 600m run …. 3 rounds 200m Row 10 push ups 200m Row 10 BW squats Accessories A: DB lateral step ups 2×15 (12/15/20) Weightlifting Barbell Primer 2x RDLx10 Good Mornings x10 Jump squats with Barbell x10 Back Squat Back Squat 5×5 @75% with 2 sec pause […]

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  • Olympic Lifting New Cycle Week 1 Day 2

    By Wodify Admin | In WOD | on August 6, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard

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  • Tuesday Wod

    By Wodify Admin | In WOD | on August 5, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Shoulder Press (5×5) New set every 2:00. All sets at 70% of 1RM. Metcon Metcon (Time) 4 Rounds Run 200m 12 Lateral Burpee over Bar 9 Clean and Jerk 115/80 OSC/AOT Metcon (No Measure) 3 Rounds 8/Arm High Pulls 12 Tempo Ring Rows 3130 Metcon (Time) […]

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  • 8/6/19? /#162 Barbell Club

    By Wodify Admin | In WOD | on August 5, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 50 cal bike as fast as you can…….. Three rounds Push ups x10 S/A DB Low Row (Light 8/10) x10 Negative Pull ups x5 Core & Conditioning 3 rounds Sled pull 400ft 400m run :45 sec wall sit Weightlifting Bent Over Row Barbell Row 5×8 + […]

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  • 8/5/19? / #161 Barbell Club

    By Wodify Admin | In WOD | on August 4, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 200m ski Walking lunges x20ttl 200m Row Star and Stripes x10ttl 200m run Scorpions x10ttl Repeat all for one more round Weightlifting Barbell Primer 2x RDL x10 Good morning x10 Back Rack Lunges x10ttl Deadlift Deadlift 5×6 @75% + Hanging knee raises x12 + palms to […]

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  • Olympic Lifting New Cycle Week 1, Day 1

    By Wodify Admin | In WOD | on August 4, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power snatch + snatch: 5 rounds – Every 2 minutes, complete: -1x power snatch + 2x snatch – 60% 1 RM 2. Jerk: 60%x3x2 sets, 65%x3x2 sets; Rest 2 min 3. Back squat: 60%x8, 65%x6, 70%x6x2 sets; Rest 2 min Core: 3 rounds, not […]

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  • Monday Wod

    By Wodify Admin | In WOD | on August 4, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (5×5) Every 2:00 complete a set. All sets should be done at 70% of your 1RM. Metcon Metcon (Time) 4 Rounds For Time: 20/15 Calorie Row 40 Abmat Sit Ups 20/15 Deficit Push Ups 4″/2″ Rx+ 20 Ghdsu OSC/AOT Metcon (Weight) 400m Single Arm […]

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  • GOODELL HERO WOD

    By Wodify Admin | In WOD | on August 3, 2019

    St. Louis – CrossFit WOD 5 Rounds for Time 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings (53/35 lb) 38 reps of “X” Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on August 2, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) In teams of two, with only one partner working at a time, complete the following for time: 2000 Meter Row Relay (alternating every 500m) immediately followed by… 3 rounds of… 20 DB Burpee Box Step Overs 35/25 24/20 60 DB Goblet Squats immediately followed […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on August 2, 2019

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (Time) 6 Rounds Of: 12/10 Calorie Ski 10 Toes To Bar Into… 6 Rounds Of: 12/10 Calorie Row 5 HSPU (kipping or strict)Toes to Bar modification would be work to your range or strict leg lifts hanging from bar slow control up and down. Hspu modification […]

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