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WOD ARCHIVE

  • Hero/Open Gym

    By Wodify Admin | In WOD | on March 29, 2014

    St. Louis West – CrossFit WOD Open gym and 14.5 retest

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  • WOD & Foundations for Saturday 3/29/14

    By Wodify Admin | In WOD | on March 28, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon “Miracle Mile” Metcon (Time) Sprint 400 meters 25 Kettlebell Swings 200m Farmers Walk 200m Waiters Walk 25 Box Jumps 200m Sprint 200m Walking Lunges 25 Burpees Sprint 400 meters with 20 lb. Medicine Ball

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  • WOD/Foundations for Friday 3/28

    By Wodify Admin | In WOD | on March 27, 2014

    St. Louis, St. Louis West – CrossFit WOD Open 14.5 CrossFit Games Open 14.5 (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 Thruster, 95#/65# […]

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  • WOD for Thursday 3/27

    By Wodify Admin | In WOD | on March 27, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each […]

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  • Oly with Jacob Green

    By Wodify Admin | In WOD | on March 27, 2014

    St. Louis – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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  • Oly with Jacob Green

    By Wodify Admin | In WOD | on March 26, 2014

    St. Louis West – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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  • WOD for Wednesday 3/26

    By Wodify Admin | In WOD | on March 26, 2014

    St. Louis, St. Louis West – CrossFit WOD SKILL Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… WOD Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees 7 Ring […]

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  • Row 3/25

    By Wodify Admin | In WOD | on March 25, 2014

    St. Louis – CrossFit WOD Warm-up Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Flutter Kicks x 45 seconds Rest 45 seconds Metcon (Time) Every minute, on the minute, for 30 minutes rotate through the following exercises: Minute 1: Row […]

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  • WOD for Tuesday 3/24

    By Wodify Admin | In WOD | on March 25, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD On the minute, every minute, for 12 minutes: Thruster x 2 reps (take the weight from the floor for every rep) (build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not […]

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  • WOD for Monday 3/24

    By Wodify Admin | In WOD | on March 24, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of […]

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  • 14.4

    By Wodify Admin | In WOD | on March 23, 2014

    St. Louis West – CrossFit WOD ()

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  • 3/23 Heroes 3:00-Murph/4:00-Wood

    By Wodify Admin | In WOD | on March 23, 2014

    St. Louis – CrossFit WOD “Wood” 5 rounds for time of: 400M Run 10 Burpee Box Jumps 24″ 10 SDLHP 95# 10 Thrusters 95# Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups […]

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  • WOD/Foundations for Saturday 3/22

    By Wodify Admin | In WOD | on March 22, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD 1 In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots x 10 reps Box Jump Overs x 10 reps Rest EXACTLY five minutes, and then: WOD 2 In teams of three, complete as many rounds as […]

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  • CrossFit WOD

    By Wodify Admin | In WOD | on March 21, 2014

    St. Louis, St. Louis West – CrossFit WOD CrossFit Open WOD 14.4 AMRAP 14min 60 Calories Row 50 Toes To Bar 40 Wallball 20/14 30 Clean 135/95 20 MUs Metcon (AMRAP – Rounds and Reps) 14.4

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  • WOD for Thursday 3/20

    By Wodify Admin | In WOD | on March 20, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and […]

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