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WOD ARCHIVE

  • Saturday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Deadlift 5 Hang High Pull 5 Front Squat Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 200m Run 10 Front Squats (115/75) 200m Run 7 Hang Power Clean 200m Run 5 Power Cleans Strength […]

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  • Saturday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS […]

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  • Saturday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This […]

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  • 10/5/19?

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

    St. Louis – Valkyrie Fitness Warm-up 3 rounds 200m run 10 push ups Scaptions x10 “light” Bench Press Spend 15 mins building up a 3RM bench press. After the 4th set mix in S/A ring rows x5 each arm. Core Work 3 rounds :30 sec intervals Plank Spider-Man’s Plank hip touches DB static crunch to […]

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  • Oly Class W1D1

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

    St. Louis – Olympic Weight Lifting 3 Position Power Snatch (3×1) 60,65,70% 1RM 3 Position Power Clean (3×1) 60,65,70% 1RM Snatch (4×3) Build from positional work Tempo 22X1 FS + 2 FS (4×1+2) AHAP Clean and Jerk (4×3+1) Build from positional work.

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  • Saturday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpee Rest 1:00 2:00 Max DB […]

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  • Gymnastics

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

    St. Louis – CrossFit Gymnastics Metcon (No Measure) Assault Bike/Pistol WORK Ski/Wall Climb + Shoulder Tap WORK Ring/Bar Muscle Up Drillz

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  • Friday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your […]

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  • Friday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max Jump Rope

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  • Friday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain Climbers Strength Bench Press (5-5-5-5-5) 5-5-5-5-5 Bench Press* *Increase weight each Set. Keep weight light-moderate. Workout Metcon (Time) 4 ROUNDS FOR TIME 15/12 Cal Row 15 DB Burpees […]

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  • Friday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Work – Hit GPP Hard! B. 60:00 GPP Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 […]

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  • Friday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN 2 […]

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  • 10/4/19? /#200 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m row once 3 rounds Banded flys x20 Alt foward lunge torso Slamball rotation x20 Seated knee tuck x20 Weightlifting Primer 2x Sumo RDL x10 Upright Row x10 Push Press x10 Sumo Deadlift High Pull Sumo deadlift high pulls 5×6 @55% + S/A KB Swings x10ea […]

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  • Thursday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at the […]

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  • Thursday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00 Max Box Jump… Rest 1:00

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