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WOD ARCHIVE

  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 32:00 Amrap 15/12 Calorie Ski 45-60s Mountain Climbers 16 Single Arm Ring Row (8R/L) 100 Single Unders 15-30s Dead Hang Hold 12/8 Assault Bike Calories 24 Unweighted Step Ups (12R/L) May sub any cardio…

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  • 2/8/19? / #58 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Row complex 800 meters : 200 legs only 200 core only 200 arms only 200 full row Barbell primer 2 rounds Good Mornings x10 RDLs x10 Upright row x10 Weightlifting Deadlift EMOM 10 mins Deadlift EMOM 10 mins Working set @65% of 1RM Even x6 Deadlifts […]

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 12:00 EMOM (3 Rounds) M1: 30s Wall Sit M2: 30s Side Plank R/L M3: 10-12 Walking RDLs (mod wt.) M4: *40s Row *Increase Row x 10s each RdUse as a warmup. Lighter on the walking rdl’s BUT get familiar with the intensity you want […]

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  • Chinese 3 Day Program Part 2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. 10 min to build to 85% of 1RM Front Squat x 1 rep A1. Then 5×3@90% of the heavy single for the day B. 10 min to build to a heavy single (goal is 90%+) High hang snatch B1. 3×2 High Hang Snatch @85% […]

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  • 2/5/19? / #56 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 cal ski conditiong series : For two rounds complete 5 cals on the ski and each movement in the scope of the 1 minute 1. BW squats x10 2. Push ups x10 3. Lateral lunges x10 4. Jump squats x10 5. KB swings x10 Barbell […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Shoulder Press (4×3) . Every 2-3 minutes, for 4 sets complete 3 heavy strict presses. For our advanced lifters 80%+ of 1RM. Immediately followed by… 3 sets of 6-8 single arm DB/KB high pulls R/L. Focus on moving through these keeping your scaps back and down, […]

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  • 2/5/19? / #56

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 cal ski conditiong series : For two rounds complete 5 cals on the ski and each movement in the scope of the 1 minute 1. BW squats x10 2. Push ups x10 3. Lateral lunges x10 4. Jump squats x10 5. KB swings x10 Barbell […]

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  • 2/4/19? / #55 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 3 rounds 300m row Lateral steps ups x10ea BW squats x10 Weightlifting Back squat EMOM Back squat EMOM 10mins Build up to 65% of 1RM then keep building. Even x5 squats Odd x16 Plank Spider-Man Accessories Bro circuit 3 rounds Strict Press(Bar only) x15 KB swing […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (3×4) Increase the weight you used for your heaviest successful set of 6 last Monday by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely […]

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  • Chinese 3 Day Program Week 4 Day 3 – Max Out

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Snatch Clean and Jerk Back Squat

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  • “TILLMAN” HERO WOD

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

    St. Louis – CrossFit WOD 7 Rounds For Time 7 Deadlifts (315/205 lb) 200 meter Sprint 15 Pull-Ups 45 seconds Rest Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on February 1, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (Time) “Bring A Friend Day” Teams of 2: 80 DB Alt. Snatches * 400m Run 40 Burpee Box Overs 400m Run 40/30 Calorie Bike 400m Run 40 Burpee Box Overs 400m Run 80 DB Alt. Snatches Rx 50/35 24/20Bigger Classes Can Option To Cardio Of Choice. […]

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  • Chinese 3 Day Program Week 4 Day 3 – Max Out

    By Wodify Admin | In WOD | on February 1, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Snatch Clean and Jerk Back Squat

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on February 1, 2019

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) If you are still working with the last 2 weeks progressions or today is your first day at gymnastics stay there. If you have completed each of the workouts 2-3x each. Practice these new ones today. Metcon (No Measure) EMOM 4×5-15 Ring Swings 4×5-15 […]

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  • 2/1/19? / 3×3 Barbell Club

    By Wodify Admin | In WOD | on January 31, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 1,000m row finish before 6 mins!! Then 3 rounds DB flys x10 DB light upright rowsx10 S/A Rows x10ea Conditioning Farmer Carry 200ft followed each time by the following circuit 1. Jump Squats x10 2. Ring rows x10 3. Burpees x10 (with push ups ) 4. […]

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