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WOD ARCHIVE

  • 9/30/19? /#196 Barbell Club

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 400m run 3 rounds 100m row 10 banded fly 10 pvc pass thru Weightlifting Accessories A: S/A DB Bench Flys x10ea (10lbs) Bench Press Bench press 5×8 heavy start at 55% of 1RM percent and work up + 10 jumping pull ups :45 sec […]

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  • Monday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 […]

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  • Oly Week 9 Day 1

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Metcon (No Measure) 1 Snatch Push Press + Snatch Balance + OHS: (1+1+1)x5 2. Hang Squat Snatch: 10 rounds-Every 2 minutes, complete: 3 Hang Snatches (right above the knee) 3. Back squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps. 4. Extra: If Time… 3 Rounds NFT 10 […]

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  • Monday Youth Perfornance

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

    St. Louis – St. Louis Youth Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 200M Row 20 Walking Lunges 200M Row 20 Goodmornings 200M Row 20 Push Ups Strength/Skill Overhead Press (1 Rep Max) 1×5, 1×3, 1×2, 1×1.1.1.1 Metcon Metcon (AMRAP – Reps) 3 rounds for total SDLHP w/KB In 4 Minutes 200M Run 15 […]

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  • Monday

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

    St. Louis – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH :20 Plank Hold STATION 2 AMRAP 10 Up-Downs :20 Plank Hold STATION 3 AMRAP 10 Sit-ups :20 Plank Hold STATION 4 AMRAP 10 Push-ups :20 Plank Hold

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  • Sunday – REST DAY

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

    St. Louis – NC COMPETE View Public Whiteboard

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  • Sunday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a game! Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – :45 Max Alt. Lunges MIN 3 – 15/10 Cal. Bike MIN 4 – :45 Max Ring Rows

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  • Sunday

    By Wodify Admin | In WOD | on September 28, 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 Bike for Distance STATION 2 Row for Distance STATION 3 Run for Distance

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  • “GARRY PURDHAM”

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

    St. Louis – CrossFit WOD AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/63 lb) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/63 lb) 31 Air Squats 31 Kettlebell Swings (53/35) 31 Shoulder-to-Overheads (95/63 lb) 31 AbMat Sit-Ups 31 calorie Row 31 Wall Ball Shots (20/14 […]

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  • Sunday

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

    St. Louis – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 20 Mountain Climbers 10 Scap Push-ups 10 Barbell RDL Strength Sumo Deadlift (5-5-3-3-2-2) 5-5-3-3-2-2 Sumo Deadlift -1:30 Rest b/t Sets- Workout Metcon (3 Rounds for reps) TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 – Plate […]

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  • Saturday Gymnastics

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

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (2 Rounds for reps) Quality Work Here 100 Hollow Rocks (floor) Then, 100 Arch Rocks (floor) Then, *10×10 Ring Swings OR Hollow/Arch for Bar *Rings for MU progressions or Bar for Pull Up progressions. – – – 5:00 Amrap 3 to 5 Strict Pull Ups *5 […]

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  • 9/28/19?

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

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 3 rounds 200 m row 20 reverse lunges 10 inch worms Weightlifting Primer 2x Sumo RDLx 10 Sumo Good mornings x10 Barbell Cossack Squats x10ttl Deadlift Deadlifts 5×8 @75% and build. Superset the first working set with KB reverse lunges x10 each side (20lbs) Core Work […]

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  • Oly Class Week 8 Day 3

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

    St. Louis – Olympic Weight Lifting View Public Whiteboard Metcon (No Measure) 1: Muscle Snatch + Snatch Balance + OHS: (3+3+)x 3 working sets. *Light/Moderate Keep it fast and snappy! 2: Muscle Clean: 5×3 *Building in sets to a heavy set. Not touch and go. 3. 3×5 Strict Press 4. Push Press 5×1 *Build to […]

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  • Saturday

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

    St. Louis – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR RECOVERY* 10:00 Bike 10:00 Row 8:00 Bike 8:00 Row 4:00 Bike 4:00 Row *Goal is to maintain same pace throughout entire workout. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 […]

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  • Saturday

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

    St. Louis – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into … 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle Snatches 6/6 SA DB Thrusters *5:00 Hard Cap Workout Metcon (Time) […]

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