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WOD ARCHIVE

  • Thursday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (AMRAP – Reps) Every 2:00, For 30:00 (3 Sets): 2:00 Plate Push 2:00 Rope Climbs 2:00 1 Arm Farmer’s Carry 1:00/each arm 2:00 HSPU 2:00 Assault Bike Rx+ 4/2″ strict or 8/4″ kipping Scoring: 50’ plate push =1 1 rope climb =1 50’ carry =1 1 […]

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  • 4/4/19? /#94

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Ski Erg on off EMOM 10 mins 5 cals …. 1. reverse lunges x10ttl 2. Lateral lunges x10ttl 3. Cossack squats x10ttl 4. S/L Deadlifts x5 (L) 5. S/L Deadlift x5 (R) Barbell Primer 2x RDL x10 Front Squat x10 Alt Back Rack Reverse Lunge x10ttl […]

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  • Wednesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) (0:00-10:00) Every 2:00, For 10:00 5 Push Press + 30 Second Hollow Hold Start around 60% of your 1RM. Build as you see fit. (10:00-18:00) 8 Minute AMRAP: 10 Calories Ski/Bike/Row 20 Push-Ups Scale as needed. 2 minutes rest after this. (20:00-30:00) Every 2:00, […]

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  • 4/3/19? /#93 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 500m row 3 rounds Step downs x10ea Banded Good mornings x10 Babebell Primer RDL x10 Good mornings x10 Alt Back Rack Lunges x10ttl Weightlifting Deadlift (6×3) Deadlift 5×3 @82% + seated battle rope slams x20ttl Accessories Mini Bro 3 rounds DB Bench tricep ext. […]

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  • Olympic Lifting B Week, Day 2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up 1. Empty Bar complex, 5 sets: 3 x Slow High Pull into Tall Snatch Pull Under + 3 Overhead Squats + 3 Squatting Quad Power Snatch; rest 60s Weightlifting A. Snatch: 5×2 Muscle Snatch – build to 2RM for the day; rest 90s-2min B. Snatch […]

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  • Tuesday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting 2 Cleans 2 Hang Squat Cleans 2 Push Jerks (7×1) New set every 2:00. The short time between sets is to protect everyone from going too heavy. We are just starting to add olympic lifting back into regular class, so allow yourself to progress. Start around […]

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  • 4/2/19? / #92 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Row off/on 10 min EMOM Row 5 cals then 1. Bw squats x10 2. Reverse lunges x10ttl 3. Push ups x5 4. Alt side lunges x10 5. Step ups x10 Barbell Primer 2x RDL x10 Back Squat x10 Barbell Cossack Squat x10 Weightlifting Back Squat ( […]

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  • Monday Wod

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

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (4×7) (0:00-10:00)Every 2:30, for 4 Sets. 7 F.S. Start around 60% of your 1RM. Build as heavy as you see fit BUT heavier than your sets of 10 last week. Back Squat (4×7) (10:00-20:00)Every 2:30, for 4 Sets. 7 B.S. Start around 60% of […]

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  • 4/1/19? / #91 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m row on/off complex: 100m arms only +10 Push ups 200m full row 100m arms only +10 Push ups Accessories Accessories: 2×15 Incline Front Delt Raises (light) Weightlifting Bench Press Series 5RM !!! Yes it is here welcome to the Bench Press Series. This will be […]

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  • Olympic Lifting B Week, Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up 1a. Tall Push Jerk Balance: 3×5 (empty bar) 1b. Jumping Good Mornings: 3×5 (build in weight if you can) Weightlifting *Less reps, so push to go heavier on these movements A. Pause (1 count in bottom of dip) Split Jerk: 5×2 – build to heavy […]

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  • “ROBERT MINARA”

    By Wodify Admin | In WOD | on March 30, 2019

    St. Louis – CrossFit WOD For Time 25 calorie Row 25 Box Jump Overs (24/20 in) 25 Deadlifts (185/115 lb) 25 Wall Ball Shots (20/14 lb) 25 Ring Dips 25 Wall Ball Shots (20/14 lb) 25 Deadlifts (185/115 lb) 25 Box Jump Overs (24/20 in) 25 calorie Row This Firefighter Hero WOD is dedicated to […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on March 29, 2019

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) 100 Hollow Rocks 100 Arch Rocks – – – – – 4-5 Rounds 8-Strict Pull Ups OR Strict HSPU 30s Handstand Hold (against wall) OR 30s Dead Hang Hold – – – – – 4-5 Rounds 8-Kipping Pull Ups OR Kipping HSPU 1:00 Double […]

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  • Olympic Lifting Day 3

    By Wodify Admin | In WOD | on March 29, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up 1. 3×3 Muscle Clean and Strict Press – build over 3 sets Weightlifting A. Clean & Jerk – 5×3 @70-80% of 1RM; rest 90s B. Clean Pull – 5×5 @90% of 1RM; rest 90s C. Back Squat – Build to 3 RM pause back squat

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  • Saturday Wod

    By Wodify Admin | In WOD | on March 29, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (AMRAP – Rounds) In teams of two to three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee BJO’s 24/20 7 Thrusters 95/65 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of two […]

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  • 3/29/19? /#90 Barbell Club

    By Wodify Admin | In WOD | on March 28, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 cal bike 200m run Conditioning Ski Erg On/Off 10 Min EMOM 5 cal ski …. 1. BW Squats x10 2. Reverse lunges X10 3. Push ups x5 4. Jump Squats x10 5. Burpees x5 Weightlifting Barbell Primer 2x RDL x10 BTNPP x10 (Behind the Nick […]

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