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WOD ARCHIVE

  • Friday Wod

    By Wodify Admin | In WOD | on October 18, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Push Jerk (5×3…5×1) Every 1:30, for 6:00 complete 3 reps building…INTO…Every 1:30, for 6:00 build to a heavy single. Metcon Metcon (Time) For Time: 750m Row 5 Rounds “The Chief” 135/95 500m Row 3 Rounds “The Chief” 250m Row 1 Round “The Chief” “The Chief”: 3 […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on October 17, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 40:00 Flow 250m Row 20s Supinated Hang Hold 20s Planche Lean Hold .4 Mile Assualt Bike 5 Side Plank Rotations R/L 50m Waiter/Farmers Carry R/L 20 Banded Step Overs 10 Lateral Box Step Up R/L 200m RunLong flow. Really trying […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on October 16, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Deadlift Today you will pick from 3 different rep ranges to complete your deadlifts…ALL options will lead to strength gains. Either way, get after it, Be safe and use your legs! Option 1: 4×5 ModHeavy Option 2: 5×3 Heavy Option 3: 6×2 Super Heavy Metcon Metcon […]

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  • CrossFit Weightlifting Cycle 2 – Wk4, Day 2

    By Wodify Admin | In WOD | on October 16, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 2 Warmup Muscle Clean +Tall Clean: (3+3) x 3 Weightlifting A) Clean + Jerk: 3,2,2,1,1,1 B) Clean Deadlift: 3×3 @ 90% of best clean Day 3 A) Pause Tempo Snatches: 5 singles *Pause for two seconds at: 1 inch off the floor, below the […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on October 15, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Gymnastics Rope Climb (Practice) Practice wraps and efficiency climbing up/down…If you are efficient at them complete the 5×5 bench press in conjunction with the practice. Metcon Metcon (AMRAP – Reps) 3:00 Amrap Max Rope Climbs Rest 2:00 3 Rounds For Reps Of: 1:00 Ball Slams 1:00 Abmat […]

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  • Gymnastics Wod

    By Wodify Admin | In WOD | on October 15, 2018

    St. Louis – CrossFit Gymnastics View Public Whiteboard Gymnastics Metcon (No Measure) 3 Sets: 20s L Sit 20 GHDSU 20 Alternating Pistols 20 Hip Extensions Alternating Hollow/Arch Hold 8x20s/10s (4 each) 2 Sets Of: 90s Pass Through (slow) 15 Scap Push Ups 5 Inchworm to Extended Plank (w/10s hold)

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  • Monday Wod

    By Wodify Admin | In WOD | on October 14, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Squat (2 Rounds Of: 7@72% 5@77 3@82%) Heavier than last week…IF you struggled last week. Try to go even 5-10 heavier per set. IF you failed the % try again or 5-10 less per set. 2:00 rest between sets. Metcon Metcon (AMRAP – Rounds and […]

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  • CrossFit Weightlifting Cycle 2 – Week 4, Day 1

    By Wodify Admin | In WOD | on October 14, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Warm-up A1. Muscle Snatch 5, 3, 3, 1, 1, 1 A2. In between sets, do 20 band pull aparts Weightlifting Day 1 A) Snatch: 3,3,3,2,2,1,1,1 B) Back Squat: 4×4 1: Muscle Snatch Snatch Back Squat Weightlifting Day 2 Warmup Muscle Clean +Tall Clean + Squat Jerk […]

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  • NIELD

    By Wodify Admin | In WOD | on October 13, 2018

    St. Louis – Hero With Fitz View Public Whiteboard NIELD (Time) 400 meter Run 10 Deadlifts (110/70 kg) 1 Rope Climb 400 meter Run 10 Deadlifts (110/70 kg) 2 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 3 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 4 Rope Climbs 400 meter Run 10 […]

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  • “BULLFROG 811GS (3 GUN)”

    By Wodify Admin | In WOD | on October 13, 2018

    St. Louis – CrossFit WOD AMRAP in 26 minutes 10 Box Jumps (24/20 in) 5 Deadlifts (225/155 lb) 16 Slam Balls (40/30 lb) Cash Out: 811 meter Farmer’s Carry (2 x 53/35 kg) 3 Gun CrossFit’s “Bullfrog 811GS” Hero WOD is dedicated to Los Angeles County Sheriff’s Department Sgt. Steve Owen, who was shot during […]

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  • CrossFit Weightlifting Cycle 2, Week 3, Day 3

    By Wodify Admin | In WOD | on October 12, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Day 3 A) Pause Tempo Snatches: 5 singles *Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). B) SLOW Tempo Snatches: 3×3 *take 10 seconds to get up to the […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on October 12, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Partner Amrap 10 DB Thrusters 35s/25s 20 DB Step Overs 24/20 400m Run OR 500m Row +50s/35sOne partner Amraps the thrusters and step overs while the other partner completes a 400m run or 500m row. Partners switch every 400m […]

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  • Friday Wod

    By Wodify Admin | In WOD | on October 11, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Hang Squat Clean + Squat Clean (EMOM x 9:00) For those that have 1RMs. complete minutes 1,4,7 between 65 and 70% and increase by 5% for minutes 2,5,8 and another 5% for minutes 3,6,9. If you do not have a 1RM coach will assist you with […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on October 10, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 5 Strict Pull Ups :20 Single Arm Plank :10R/L 5 Tempo Push Ups 3331 100′ Low Prowler Push 300m Run 15/10 Assault Bike CaloriesLow Handle Prowler today if possible with a moderate to heavy load, you pick. As […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on October 9, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Push Press (HEAVY 5-4-3-2-1) All working sets should be heavy today which may interfere with 1RM PRs. No worries. Once you feel that first set of 5 is heavy, add and get after the next set and the ones that follow. Keep intensity on every set! […]

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