• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Sign Up for a Class Here

     

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

wednesday wod

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

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

10:00 Clock (2 rounds)

1:00 row

7 single arm press (each side)

14 good mornings (band OR empty bar)

7 single arm suitcase deadlift

:15-:30 handstand hold
after the general warm up. start prepping the deadlift weight and practice handstand push ups for wod.

Metcon

Damn Diane (Time)

3 Rounds:

15 Deadlifts

15 Strict Deficit Handstand Push-Ups

W 205 lb., 2-in. deficit

M 315 lb., 3.5-in. deficit

Metcon

Metcon (No Measure)

Post WOD 1 You will rest 5:00 before you either attack the 1000m row OR build to a new 1RM bench press (pick 1)

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Bench Press (1RM)

No Comments to "wednesday wod"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.