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WOD ARCHIVE

  • 7/28/20? /#371 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 20 cal ski + row 3 rounds Inverted Row x10 Cross your symmetry pull downs x10 lat righ stretch :15ea Weightlifting Shoulder Press / Bent Over 4×4 @60% and build each set + S/A plank Battlerope slams x20 ea ( only to the row if you did the seated […]

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  • Tuesday wod

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

    St. Louis – CrossFit WOD Weightlifting Deadlift (5×3) Build as you go every 2:00. Metcon Metcon (Time) 8 sets 300/250m Row -Rest 1 minute between sets –Set monitors to intervals distance with your 1:00 rest between intervals. Score is total time, rest included.

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  • Monday wod

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

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 7 Devil’s Press (50s/35s) 49 Double Unders Rest 3:00 before the weightlifting portion. Weightlifting Squat Clean (Heavy set of 2) 10:00 running clock following a 3:00 REST after the Amrap. Reps are allowed to be done in singles. Making a rep […]

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  • 7/27/20? / #370 Barbell Club

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

    St. Louis – CrossFit WOD Warm-up 800m row 400m ski 2 rounds Inverted rows x10 Cross symmetry x20 Weightlifting Seated Military Press 4×5 @60% (at least 45lbs to start if you don’t have a number) + DB upright rows x20 (10/12/15) Barbell Good Mornings 4×5 @70% (at least 45lbs to start if you don’t have […]

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  • 7/27/20? / #370 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 800m row 400m ski 2 rounds Inverted rows x10 Cross symmetry x20 Weightlifting Seated Military Press 4×5 @60% (at least 45lbs to start if you don’t have a number) + DB upright rows x20 (10/12/15) Barbell Good Mornings 4×5 @70% (at least 45lbs to start if you don’t have […]

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  • “VINNIE”

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

    St. Louis – CrossFit WOD For Time Buy-In: 1,961 meter Row Then, 7 Rounds of: 25 Double-Unders 7 Pull-Ups 5 Box Jumps (30/24 in) 8 Thrusters (105/75 lb) Cash-Out: 2,019 meter Row This hero workout is dedicated to police Captain Vinny Liberto, Mandeville PD, LA, who was shot and killed at the intersection of Causeway […]

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  • Saturday wod

    By Wodify Admin | In WOD | on July 24, 2020

    St. Louis – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 10:00 amrap 10 squat clean + thruster 95/65 20 box jumps 24/20 – – – rest 3:00 – – – 1 mile run – – – rest 3:00 – – – 12-15 minutes for quility of: 1:00 hollow hold 10 slow/controlled stiff legged deadlifts […]

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  • 7/25/20?

    By Wodify Admin | In WOD | on July 24, 2020

    St. Louis – Valkyrie Fitness

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  • Friday wod

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

    St. Louis – CrossFit WOD Weightlifting Back Rack Lunge (6 sets building to Heavy 10 (5/leg)) Work up to a heavy set of 10 in 6 sets! Get after it here boys and girls! Metcon Metcon (Time) 4 rounds for time: 18 pull ups 18 overhead squats 75/55 -8:00 time cap- RX+ chest to bar […]

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  • 7/23/20? / #369 Barbell Club

    By Wodify Admin | In WOD | on July 22, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 15 cal bike 300m run (out to the black 50 mark and back) 2 rounds S/A shoulder press x10ea (neutral grip) (8/10) Spider-Man push ups x4ttl Goblet Squats (15lbs) x10 Weightlifting Landmine Squats 4×8 (start with 25lb and build) + KB or DB S/L Deadlift x10ea Log […]

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  • Thursday wod

    By Wodify Admin | In WOD | on July 22, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 3 rounds 12 Banded lateral side step r/l 12 Banded monster walk (forward/backward) 15 Banded air squat 10 Muscle clean (empty bar) 5 Spiderman lunge stretch r/l Metcon Metcon (2 Rounds for time) “RX version” 2 Sets: 40 Wall Balls (20/14) 20 Power Cleans (135/95) 20 […]

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  • 7/22/20? / #368 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 400m row + run 2 rounds Box jumps x4 BW squats x10 Alt Reverse lunges x10ttl 1 round roll out quads and lats :15 sec each Weightlifting Front Squat 4×6 @65% + alt DB v ups (15/20) x18 Prowler Push X4 200ft each time starting with 25lbs […]

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  • Wednesday wod

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

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 2 minute row (easy) 5 inchworms 5 sets of: “lunge r + lunge l + air squat 50 single unders 1 minute row (moderate) 5 inchworms 5 sets of: “lunge r + lunge l + air squat 50 single unders 30 second row (hard) 5 inchworms […]

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  • 7/21/20? / #367 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 600m run 2 rounds 10 cal ski Cross symmetry x20 Weightlifting Seated Military Press 3×8 @55% (bar to start if you don’t have a number) + DB High Rows x16 (10/12/15) Barbell Good Mornings 3×5 @65% (bar to start if you don’t have a number) + side plank jack […]

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  • Tuesday wod

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

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 10 min EMOM 5 Squat Snatch RX 115/80 OR 95/65 OR 75/55 RX+135/95 Not comfortable with squat snatches yet? Perform a power snatch and then your best ohs for each rep!-Choose a weight you can keep unbroken with 4-5 reps each minute! -Don’t use over […]

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