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WOD ARCHIVE

  • JOHNS WILL HERO WOD (modified)

    By Wodify Admin | In WOD | on March 28, 2020

    St. Louis – CrossFit WOD AMRAP in 30 minutes 30 Air Squats 20 step ups to step in your house or to a chair-10 each leg(rx: 20 Box Jumps (24/20 in) 30 total lunges (rx: 32 meter (100 feet) Walking Lunges) 20 Hand Release Push-Ups 15 Burpees :30 sec of singles or DU’s (rx: 100 […]

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  • Saturday – 10 weeks to your best “Murph” – Week 2

    By Wodify Admin | In WOD | on March 27, 2020

    St. Louis – CrossFit WOD Here we go. Week 2. Last week we sprinted, then did 10 rounds, we increase the run distance this week and add a round. Can you beat 10 minutes for 11 rounds? Warm-up (No Measure) Take a 1/2 mile jog. Mobility – Grab a broom stick and do dislocates/Windmills/Trunk Twists […]

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  • 3/28/20? / AOT HWK 5

    By Wodify Admin | In WOD | on March 27, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 3 rounds Reverse lunges x10ttl BW hip bridge x10 Weighted Cossack squats x10ttl Conditioning 3 rounds 200m ski + TGU x4ea 200m Run + TGU 2 ea Push Press 4×4 @70%+ side plank :30 sec ea side Kneeling Squats 4×4 @70% of Back Squat + DB S/A […]

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  • Friday Wod

    By Wodify Admin | In WOD | on March 26, 2020

    St. Louis – CrossFit WOD Accessories Goblet Squat (4×8) TEMPO 5 seconds down 5 seconds in the bottom of squat 5 seconds up. Weight or no weight, these get rough. no weight? Just add 5 seconds to all. ***Superset the squats and rows today. Renegade Row (4×8-12/Arm) SUPERSET with! Use one or two DBs, KBs, […]

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  • 3/27/20/ #316 Barbell Club

    By Wodify Admin | In WOD | on March 26, 2020

    St. Louis – Valkyrie Fitness Warm-up 1200m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Lat rig stretch :30 sec ea side Weightlifting Primer 2x RDLx5 Front Squat x5 Clean High Pull x5 Power Clean + Front Squat / or Sumo Deadlift 6×3 @80%+ Box Jumps […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on March 25, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 2 Rounds: 30s Side Plank R/L 10 Tempo Air Squats (5 seconds down, 2 seconds pause, 5 seconds up, 1 second reset at top) -Then- 2:00 Jumping Jacks NONSTOP 🙂 Metcon Metcon (AMRAP – Reps) Tabata (:20 on/:10 off): 10 rounds: -Thrusters Rest 2:00 Before Moving […]

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  • 3/26/20? /#315 Barbell Club

    By Wodify Admin | In WOD | on March 25, 2020

    St. Louis – Valkyrie Fitness Warm-up 750m ski 3 rounds Cross Symmetry x10ttl Push ups x10 S/A Shoulder Press x10 (10lb) Weightlifting Bench Press 3×5 @72%+ Pull ups x5 Sumo Deadlift 4×4 @75% of Sumo Deadlift # Bench Press Sumo Deadlift Conditioning Waiter Farmer Carry 400ft (15/35) Assault bike :30 sec Metcon Metcon (AMRAP – […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on March 25, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 3 Rounds: 200m Jog OR 1:00 High Knees OR 1:00 Double/Single Unders 1:00 Plank OR HS Hold 15 Air SquatsIf it’s nice enough, take a jog! Metcon Metcon (Time) 5 Rounds: 400m Run OR 1:30 High Knees OR 1:30 Double Unders/Single Unders 20 Push Ups 20 […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on March 23, 2020

    St. Louis – CrossFit WOD   Warm-up Metcon (No Measure) 3 Rounds: (All at :30 intervals) High Knees Groiners Scap Push Ups ACTIVE Bottom of Squat Hold Groiners are an explosive instep step alternating legs. Look it up if you need to. Metcon Metcon (Time) 16 —> 1 Burpees Air Squats Sit-Ups 16,16,16,15,15,15,14,14,14, etc. down […]

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  • 3/21/20?

    By Wodify Admin | In WOD | on March 21, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 3 rounds Lunge matrix Cossack stretches x 10 sec ea Conditioning 1 Mile run when finished complete 2 rounds KB RDL x12 (25/35) Ab mat / GHD sit up x10/20 Push Press 4×4 @ 65% + side plank :30 sec ea side Kneeling Squats 4×4 @65% of […]

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  • 3/20/20? /#311 Barbell Club

    By Wodify Admin | In WOD | on March 20, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Lat rig stretch :30 sec ea side Weightlifting Primer 2x RDLx5 Front Squat x5 Clean High Pull x5 Power Clean + Front Squat / or Sumo Deadlift 6×3 @75% + Box […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on March 19, 2020

    St. Louis – CrossFit WOD

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  • 3/19/20? /#310 Barbell Club

    By Wodify Admin | In WOD | on March 19, 2020

    St. Louis – Valkyrie Fitness Prehad/Warmup Warm up (Don’t write ) Boxing Tabata x2 First segment 1-1-2-3 2-1-2 -3-6 Second Segment 3-2-1-1-6 2-1-4 Weightlifting Bent Over Row 5×5 @65% or at least 45lbs Barbell S/L Deadlift 3x6ea (only build with good form ) + Pull ups x6 Bent Over Row Single Leg Deadlift Metcon Metcon […]

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  • 3/18/20? / #309 Barbell Club

    By Wodify Admin | In WOD | on March 18, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 3 rounds Cross Symmetry x10ttl Push ups x10 S/A upright row x10 (10lb) Weightlifting Bench Press 3×5 @70% + Pull ups x5 Sumo Deadlift 4×4 @75% of Sumo Deadlift # Bench Press Sumo Deadlift Conditioning 2 rounds Barbell walking lunges x10ttl Rope get ups x10 Metcon Metcon […]

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  • 3/17/20? /#308 Barbell Club

    By Wodify Admin | In WOD | on March 17, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m row … 2 rounds Lateral lunges x20ttl 200m ski Ball slams x20 Weightlifting Barbell Glute Bridge 3×8 start at around 70% of your deadlift and build Shoulder Press 3×3 @70 + S/A Low rows x12ea (15/20) T-Bar rows 3×5 (85/95) +crunch heel taps x20ttl Barbell Glute Bridges Shoulder […]

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