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WOD ARCHIVE

  • 9/23/20? / #403 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 2x 20 cals Bike + Row +Ski Boxing (Tabata 2-1-1/ 2-1-3-1-6) Weightlifting Bench Press 4×4 @72% (work across :75 sec rest) 3x (10/12/15/20) Plank renegade rows x16ttl Standing Arnold Press x16 Seated alt bicep curls x30ttl Bench Press Conditioning 3x Prowler Push 200ft (80) Battlerope slams x40 (two handed) […]

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  • 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 holdafter the general warm up. start prepping the deadlift weight and practice handstand push ups for wod. Metcon Damn Diane […]

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  • tuesday wod

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

    St. Louis – CrossFit WOD Metcon Nasty Nancy (Time) 5 Rounds For Time Of: 500m Run 15 Overhead Squats 15 Bar Facing Burpees 185/125 Accessories Metcon (No Measure) 2-3 rounds 12/leg Bulgarian Split Squats 12/arm Seated Z Press 40s Side Plank R/L

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  • 9/22/20? / #402 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up Boxing (6 mins) 2x 20 push up 10 inch worms 20 ring rows 10 inch worms 2x Stars x10 Scorpions x10 Weightlifting Sumo RDLs 5×5 @65% and work across 3x (15/20/25) DB RDLx 14 Crunch to scissors kicks x28ttl (1 single DB) DB Glute Bridges x28 (same DB or […]

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  • monday wod

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

    St. Louis – CrossFit WOD Weightlifting Clean and Jerk (1RM) Metcon Awful Annie (Time) For time: 50-40-30-20-10 Double-under GHD sit-up 5-4-3-2-1 Clean 275/185-single unders 3:1 or 2:1 for DU’s 1/2 reps for prescribed -GHDSU Or sub abmat sit ups -Clean should be heavy but not maximal. 225/155 205/145 185/125 155/105 135/95 115/75 95/65

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  • 9/21/20? / #401 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up 2x 400m run + Jump squats x20 + 300m row + KB Goblet Squats x10 (20lbs) Boxing (6 min) Weightlifting Incline Bench 4×3 @72% (work across) warm up with the bar for 8 then get to it. 2x Pull ups x8-10 S/A DB Bench Press (flat bench) x16 ea […]

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  • WEEK FOUR 001

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

    St. Louis – St. Louis Youth Fitness Weightlifting Day One: ME Lower Strength ACTIVATION: 2x 300m RUN Walking lunges x20 Jump Squats x20 BW Step ups x10 ea Establish a 3 Rep Max Squat (15 min only! and make sure you do a primer first and warm up the hips) Box Squat 📦 4×8 Using […]

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  • “CONTACT 22 FINALE”

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

    St. Louis – CrossFit WOD For Time 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Elbow Plank to Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 Overhead Walking Lunges (45/25 lb plate) 22 Box Jumps (24/20 in) 22 Power Cleans […]

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  • WEEK THREE 005

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

    St. Louis – St. Louis Youth Fitness Weightlifting 500m row 400m run 2x Walking lunges x10 (on the last lunge drop down and complete 10 pushups Modified DE Lower / Upper Strength: 5 Sets 3 Squats (moderate use 2 warm up sets) + 12 Reps of Close DB Grip Bench Press (neutral grip tuck your […]

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  • saturday wod

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

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 800m Run 15 DB Clusters 35s/25s 30 DB Box Step “Ups” OR “Overs” 24/20 15/12 Strict Pull Ups RX+ 50s/35s

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  • 9/19/20?

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

    St. Louis – Valkyrie Fitness Weightlifting Warm up 5x 100m ski Box Jumps x 5 Suitecase Deadlifts x10ea (25) Push Press 5×5 @65% and build each set by feel!!!! Mini Amp 4 mins Ball slams x20 Burpees x10 Rest 2:00 Conditioning 5x Wall Ball sled drag 400ft Wall Balls x20 Plank Jacks x20

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  • friday wod

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

    St. Louis – CrossFit WOD Weightlifting Front Squat (5-5-3-3-2-1) build to a heavy 1, every 2:30. Metcon Metcon (No Measure) Attention everyone! Today’s metcon has two options to choose from. Pick one and get after it! Option 1-Interval style. This option is a great choice if you can, must and feel like toeing the line […]

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  • thursday wod

    By Wodify Admin | In WOD | on September 16, 2020

    St. Louis – CrossFit WOD Metcon Metcon (Distance) 15:00 easy run-at minute 3,6,9,12,15-STOP your run and perform: 10 step ups 15sec side plank/side INTO 15:00 easy row-at minute 3,6,9,12,15-STOP your row and complete: “line to line” forward bear crawl/backward bear crawl 20sec supinated grip dead hang hold INTO 15:00 easy prowler push-at minute 3,6,9,12,15-STOP your […]

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  • 9/17/20? / #400 Barbell Club

    By Wodify Admin | In WOD | on September 16, 2020

    St. Louis – Valkyrie Fitness Warm-up 2x 15 cals Bike + Row +Ski Boxing (6 mins) Weightlifting Bench Press 4×5 @70% (work across :75 sec rest) 3x (10/12/15/20) Plank renegade rows x14ttl Standing Arnold Press x14 Seated alt bicep curls x28ttl Bench Press Conditioning 3x for time Prowler Push 200ft (75) DB Sumo Deadlift High […]

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  • WEEK THREE 004

    By Wodify Admin | In WOD | on September 16, 2020

    St. Louis – St. Louis Youth Fitness Weightlifting Modified ME Upper Strength: 5 Sets of 10-20 Reps Incline Dumbbell Bench, Use a pair of (light to moderate) dumbbells 100 bench dips performed in as few sets as possible. 5 Sets 12 Bent Over Row (Bar only) + 30 Face pulls Conditioning: 3 Sets 40 Alternating […]

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