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WOD ARCHIVE

  • Friday Wod

    By Wodify Admin | In WOD | on June 27, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Metcon (Weight) 10:00 EMOTM 6 Alternating DB Snatches 3 Box Jumps Both movements in the minute.Programmed to get you moving and prepped for the workout of 3×5:00 Amraps. DB Snatches shouldn’t be heavy and your box jumps should be something a little higher than you normally […]

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  • 6/28/19? / Barbell Club Valkyrie Shield Day

    By Wodify Admin | In WOD | on June 27, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm Up 400m run 3 rounds Jump Rope x20 Walking Spiderman rotations x20 Dead Hang from pull up bar :15 sec Weightlifting Barbell Primer 2x Strict Press x10 Barbell Row x10 Barbell Calf Raises x10 Push Press Push Press Tempo 1:2:1 5×8 @50% of 1RM Shoulder […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on June 26, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) 8 Rounds 200m Run 30s *FLR Hold 10 Goblet Hold Step Ups 53/35 50m Farmer’s Carry 70s/53s *Front Leaning Rest (from rings) Rx+ 70/53 for step ups 88s/62s for carriesGoblet hold step ups should be a completion of 10 reps (5/leg) unbroken each round. […]

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  • 6/27/19? / #137 Barbell Club

    By Wodify Admin | In WOD | on June 26, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 3 rounds Stars and Stripes x20ttl Scorpions x20 ttl PVC Good mornings x20 Weightlifting Barbell Primer 2x RDL x10 Push Press x10 Good Morningx 10 Deadlift Deadlift 5×8 @65% superset with split stance press x10ea Conditioning 3 rounds 200m run + DB Alt Snatch […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on June 25, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (Weight) On The 3:00 x 6 Sets 10 Ring Dips/Bar Dips 50’/side Single Arm DB OH Lunge *If you want to go faster, complete this portion as an alternating emom.For the dips portion, find your challenge ring/bar/box if needed. Control the movement with good quality […]

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  • 6/26/19? /VF SND Workout

    By Wodify Admin | In WOD | on June 25, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Welcome to the first Valkyrie Fitness Sand Workout. See coach for the details !

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  • Olympic Lifting Performance Cycle Week 3 Day 2

    By Wodify Admin | In WOD | on June 25, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A: 2 position clean: 10 rounds – Every 90 seconds, complete: -1x clean + 1x hang clean (Increase load each round, so the 10th set is a max for the day) 2: Push press: 70%x 5 reps, 75%x5 reps, 80%x 3 reps, 85%x 3 reps, […]

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  • 6/25/19?/#136

    By Wodify Admin | In WOD | on June 24, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up Ski erg on/off 10mins 10 cals on ski erg followed by 1. hammer curls x10 2. Push ups x10 3. DB reverse flys x10 4. Plank renegade Rows x10ttl Banded Shoulder Stretch :30 sec each Weightlifting Bench Press Bench Press 4×10 @60% of 1RM. […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on June 24, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (Weight) Handstand Option + Power Clean: Every 90s For 6 Sets: HSPU Option 3,3,2,2,1,1: Power CleansHspu-Pick a number (5-15 reps) and stick with it for every set, strict or kipping Box Hspu-Pick a number (5-15 reps) Timed Handstand Hold (wall facing or not/box) Seated DB Strict […]

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  • Monday Wod

    By Wodify Admin | In WOD | on June 23, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (5×3) Tempo at 0500. 5 second hold in the bottom of every squat. Keep sets light to moderate or between 50-65% of 1RM. Be mindful it has been a long time since we have done back squat. Next week we will start back squatting […]

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  • 6/24/19? / #135 Barbell Club

    By Wodify Admin | In WOD | on June 23, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 20 cal bike 400m run 3 rounds Cossack squats x20ttl Lateral step ups x10ea Banded Good mornings x10 Weightlifting Barbell Primer 2x RDL x10 Barbell calf raises x10 Back squats x10 Hip Floss x10ea Back Squat 5×8 @60% of 1RM and work across or slight build. […]

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  • Oly Performance Strength Cycle Week 3 Day 1

    By Wodify Admin | In WOD | on June 23, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warmup -1 Snatch + 2 OHS (build slightly past the weight you want to start with for part A below. Perform this as a 6 minute EMOM Lifting A: 1: 2 position snatch: 10 rounds – Every 90 seconds, complete: -1x snatch + 1x hang […]

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  • “CHAMPION” MEMORIAL WOD FOR BECKY CONZELMAN

    By Wodify Admin | In WOD | on June 22, 2019

    St. Louis – CrossFit WOD 2 Rounds for Time 25 Handstand Push-Ups 20 Deadlifts (135/95 lb) 15 Overhead Squats (135/95 lb) 10 Burpee Box Jump Overs (24/20 in) 800 meter Run Time Cap: 30 minutes This “Champion” Memorial WOD is dedicated to former CrossFit Games athlete and co-founder of @FaithRxd, Becky Conzelman, who passed away […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on June 21, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) In 15:00, complete the following: 800m Run Or 1000m Row/Ski followed by AMRAP: 10 Push Ups 15 Air Squats 30 Alternating V-Ups Rest 5:00 and when the running clock reaches 20:00… In 15:00, complete the following: 800m Run Or 1000m Row/Ski followed by AMRAP: […]

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  • Olympic Lifting Performance Cycle Week 2 Day 3

    By Wodify Admin | In WOD | on June 21, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power snatch: 10 rounds, every 90 seconds perform: -1x power snatch. Build up to a max for the day. A1: 5 rounds – EMOM, perform: -6x power snatch @ 60-70% 1 RM. *Adjust percentages so 4th and 5th round are hard, but doable. B: […]

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