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WOD ARCHIVE

  • Thursday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder Taps Strength Metcon (No Measure) EMOM x 10 MINUTES 5 Strict Pull-ups or 5 Banded Strict Pull-ups […]

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  • 10/03/19? /#199 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m run 400m row 2 rounds 20 BW squats 10 total lateral lunges 10 ea lateral step ups Weightlifting Snatch Primer (15lb training bar) 2x Snatch RDL x10 Snatch High Pulls x10 Muscle Snatch x10 Hang Power Snatch + OHS Hang Power Snatch +Overhead Squat 2+3 […]

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  • Thursday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) Workout Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted […]

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  • Youth Performance Thursday

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

    St. Louis – St. Louis Youth Fitness Warm-up Warm-up (No Measure) :30 Assault Bike :20 Hollow Hold :20 Superman 3/3 Turkish Get-up with DB Weightlifting Front Squat (1×7, 1×5, 1×3, 1×1.1.1 to 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 WB Volleys 6 WB Situps 6 WB Twists 6 WB Over-Under […]

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  • Wednesday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches […]

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  • 10/2/19? /#198 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 3 rounds 10 cals bike 10 push ups 10 pvc high Pulls Weightlifting PUSH PULL EMOM Shoulder Press Push + Pull EMOM 10 mins Even: strict press x6 @70% Odd S/A DB row x12 (12/15lbs) keep the strict press moderate Accessories 3 rounds Incline Bench DB […]

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  • Wednesday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish […]

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  • OLY Class Week 9 Day 2

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up Warm-up 1 ROUND 500M SKI Single leg box jumps x10 ea (20 inch box) BARBELL WARM UPS CLEAN RDL MUSCLE CLEAN JERK DIP 3 rounds of 5 reps WITH NO MORE THAN 45% OF YOUR POWER CLEAN 1RM Weightlifting 1: Hang Power Clean(Below The Knee) […]

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  • Wednesday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and […]

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  • 10/1/19? /#197 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 600m run 3 rounds 20 BW squats 20 KB Cossack squats (10/15lbs) Shoulder disconnect :15 sec Lunge matrix Weightlifting Barbell Primer 2x RDLx10 Push Press x10 Front Squat x10 Front Squat Front squat 5×6 @55% + TGU’s x4 each side (15lbs KB or DB) Metcon Metcon […]

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  • Tuesday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) EVERY 1:30 FOR 15 SETS 14/12 Cal Bike *Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES […]

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  • Tuesday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 […]

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  • Tuesday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m […]

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  • Tuesday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Double Unders 12 Alt. Lunge w/ PVC Pass 6 OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up bar) Strength Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch) EVERY […]

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  • Monday

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

    St. Louis – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3) Skill Metcon (No […]

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