CrossFit St. Louis

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 1 day ago

  • Week 4, Day 3 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform at 80% Run 1k 100 Double-Unders 25 KB Swings @53/35lbs 50 Double-Unders 15 KB Thrusters 53/35lbs Weightlifting A. Deadlift 4 x 4 @80% 1RM B. Deadlift 1 x 20 – Try to add 5/10lbs to last week’s weight Metcon (No Measure) 15 Min EMOM (5 Rounds): Min […] The post Week 4, Day 3 Open Prep appeared first on CrossFit Saint Louis.

  • Wednesday WOD

    St. Louis – CrossFit WOD Weightlifting Strict Press x3 + AMRAP Push Press (5×3+AMRAP) New Set Every 3:00 Metcon Metcon (Time) For Time: 50-Calorie Row 30-Burpees 50-DB S2OH 35/25 30-Pull Ups 100′-Walking Lunges RX+ Chest to Bar 50/35 OSC Metcon (Weight) 3 Rounds Of: 15-Weighted Back Extensions 1:00-Front Rack Double KB Stationary Holds The post Wednesday WOD appeared first on CrossFit Saint Louis.

  • Better U WOD

    St. Louis – BetterU 10 Minute Dynamic Warm up 10 Minute Mobility Work Workout 2 Rounds 30 Second Left Side Plank 20 Mountain Climbers (both legs = 1 rep) 30 Second Right Side Plank 15 Sit-ups 30 Second Superman Hold 10 Push Ups 30 Second Hollow Hold 5 Pull ups/Ring Rows Rest 3 minutes, then… […] The post Better U WOD appeared first on CrossFit Saint Louis.

  • Week 4, Day 2 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Complete 6 Rounds @ 80% effort: 20/16 Cal Assault Bike 10 OHS 45/35# bar Metcon Prt 1: Complete 100 HSPU (kip)* *At the start of each minute (including first minute) complete 5 x Box Jumps @ 36/30″ Rest 5 min Prt 2: Complete 100 Cal Row* *At the […] The post Week 4, Day 2 Open Prep appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Power Snatch (x3x3x3x2x2x2x1x1x1x1) EMOM for 10:00 complete as touch and go for the 3s and 2s. Start EMOM around 60-70%. Weightlifting Power Clean (x3x3x3x2x2x2x1x1x1x1) EMOM for 10:00 complete as touch and go for the 3s and 2s. Start EMOM around 60-70%. Metcon Metcon (AMRAP – Rounds and Reps) 8:00 […] The post Tuesday WOD appeared first on CrossFit Saint Lou...

  • Week 6, Day 1

    St. Louis – Olympic Weight Lifting Snatch Back Squat The post Week 6, Day 1 appeared first on CrossFit Saint Louis.

  • Week 4, Day 1 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform at 80% 5 Rounds 1-2 Legless Rope Climbs 8 Step Down Box Jumps 24/20″ 8 Strict HSPU (scale to kip or negatives) Weightlifting A. Back Squat 3 sets x 8 reps @ 70% every 1:30 (if you completed last week no problem, add 5-10lbs) B. 10 min […] The post Week 4, Day 1 Open Prep appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Back Squat (5×1.1.1) Back Squat Clusters x1 rest :10 x1 rest :10 x1 rest 2:00…Start around 70% and increase every round by 5%… Metcon Metcon (Time) 2 Rounds For Time 25-Thrusters (75/55) 250m Row 25-Wall Balls (20/14) 250m Row Rx+ 115/75 OSC Metcon (Time) 5 Rounds For Quality: 8-Pistols […] The post Monday WOD appeared first on CrossFit Saint Louis.

  • Greg Alia

    St. Louis – Hero With Fitz Greg Alia (Time) 4 Rounds for Time 23 Russian Kettlebell Swings 23 Box Jumps (24/20 in) 23 Sit-Ups 23 Dumbbell Snatches 23 Goblet Squats 23 Double Unders 23 Medicine Ball Cleans Then: 186 seconds (3:06) Plank HoldOn September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in […] The post Greg Alia appeared first on CrossFit Saint Louis.

  • “Tillman”

    St. Louis – CrossFit WOD 7 Rounds for time 7 Deadlifts 315/205 200m sprint 15 pull ups Rest 45 secs Patrick Daniel Tillman was a professional football player who left the NFL and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in Afghanistan. He was […] The post “Tillman” appeared first on CrossFit Saint Louis.

  • Week 3, Day 5 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up 2 Rounds @ 80% effort: 10 ring rows (elevate feet to make more difficult if able) 20 push-ups 30 air squats 400m run Conditioning 1000m Run x 3; rest 1:1 Metcon (3 Rounds for time) 3 x 1k run Metcon Assault Bike/Wall Ball/Double-Under Chipper Metcon (Time) For Time […] The post Week 3, Day 5 Open Prep appeared first on CrossFit Saint Louis.

  • Week 5, Day 2

    St. Louis – Olympic Weight Lifting Warm-up A. Single leg jump for height 5 x 3/leg B1. Sand Bag “Threshold Carry” Hold 3 x 1 minute B2. 3 x 5 Jerk Balance (add weight every set if you can) Weightlifting A. 5 x 3 Clean (Squat) and Jerk rest 2 min between sets B. 3 […] The post Week 5, Day 2 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Metcon (Time) Partner WOD 3 Rounds Each Of: 10-Deadlifts 185/125 10-Push-ups 3 Rounds Each Of: 15-Box Jump-Overs 24/20 15-TTB’s 1 Round Of: 60-DB Step Overs 35/25 DBs-20″ box 800m Run RX+ 275/185, Ring Dips, 50/35 DBsDuring the first two parts, both athletes are working at the same time but […] The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Week 3, Day 4 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform @ 80% effort, with a partner if needed (one rows, one runs, rotate on slower person) 21 Cal Row 400m Run 18 Cal Row 400 m Run 15 Call Row 200m Run 12 Cal Row 200m Run 9 Cal Row 100m Run 6 Cal Row 100m Run […] The post Week 3, Day 4 Open Prep appeared first on CrossFit Saint Louis.

  • Friday WOD

    St. Louis – CrossFit WOD Conditioning Metcon (Time) For Time: “Partner Calorie Rows” 50-40-30-20-10 *If classes are small enough, each athlete may get a rower, complete each row follwed by 2:00 rest netween.Grab a partner and alternate back and forth until completion. While one partner completes a set, the other rests. Both partners will complete […] The post Friday WOD appeared first on CrossFit ...

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 1 week ago

  • Week 3, Day 3 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up EMOM Minute 1: 10 Muscle Snatches (choose light weight) M2: 10 Muscle Snatches M3: 20 GHD Sit-ups M4: 20 GHD Sit-ups M5: 30 Double-Unders M6: 30 Double-Unders Deadlift (5×7 @ 65%) Deadlift (1×20 Rep Max; try to add 5-10lbs to last week’s) Metcon (Calories) 8 Rounds on Assault […] The post Week 3, Day 3 Open Prep appeared first on CrossFit Saint Louis.

  • Wednesday WOD

    St. Louis – CrossFit WOD Gymnastics-Supplement Work Metcon (Weight) New Round Every 4:00 Minutes Of: 3 Rounds: 4-Lying to Standing Rope Climbs (try not to use your legs for support, these will be tough) 8-Handstand Push Ups 12-Alternating Pistols RX+ Lying to Standing full rope climb, Strict HSPU, Weighted Alternating Pistols Metcon Metcon (2 Rounds […] The post Wednesday WOD appeared first on Cro...

  • Week 3, Day2 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up 3 rounds of: Buy in – 200m Run, Min 1: 1 Legless Rope Climb, Min 2: 12 Push Ups, Min 3: 6 Strict Press (Light). Buy in 200m Run at the start of Min 4 and 8. Metcon A) 10 min AMRAP of Toes to Bar, Shoulder to […] The post Week 3, Day2 Open Prep appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Back Squat (x2.2.2) 20:00 running clock to build to a heavy cluster back squat…For each cluster, you will complete 6 reps total. To complete the work as prescribed, you must do 2 back squats, rest :10, 2 back squats, rest :10, 2 back squats and then rest at your […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Week 5, Day 1

    St. Louis – Olympic Weight Lifting Weightlifting Warmup/Skill Transfer A. 5×5 Jumping Good Mornings B. 5×3 Snatch Balance Weightlifting A. 1 Power Snatch + 1 Squat Snatch – In 12 min build to a heavy rep for the day B. 3 x 1 Back Squats @ 90% of 1RM – rest 2:30 min between sets […] The post Week 5, Day 1 appeared first on CrossFit Saint Louis.

  • Week 3, Day 1 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform at 80% With a partner on a assault bike or rower for calories: 10 Calorie Assault Bike 20 Double Unders 20 Calorie Assault Bike 40 Double Unders 30 Calorie Assault Bike 60 Double Unders. If you cannot do double unders, sub tuck jumps. Weightlifting A. Back Squat […] The post Week 3, Day 1 Open Prep appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Snatch (10×3) Every 1:30 complete 3 power snatches…Upon every successful 3 reps, add 5-10# until you cannot complete 3 reps. Options where to start are from the following… 45/35, 75/55, 95/65 Example: If you choose to start at 45/35, you’ll respectively finish at 90 to 135/80 to 125…depending on […] The post Monday WOD appeared first on CrossFit Saint Louis.

  • Hero WOD Badger

    St. Louis – CrossFit WOD Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here The post Hero WOD Badger appeared first on CrossFit Saint Louis.

  • Jaime L Cambell

    St. Louis – Hero With Fitz Jaime L Cambell (AMRAP – Rounds and Reps) 25 minute AMRAP 7 Deadlifts (185/135 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Barbell Hack Squats (185/155 lbs) 6 Plate Sit-Ups (45/25 lbs) Perform 1 Burpee at the top of every minute1st Lt. Jaime L. Campbell, age 25 of Ephrata, WA, […] The post Jaime L Cambell appeared first on CrossFit Saint Louis.

  • Week 4, Day 2

    St. Louis – Olympic Weight Lifting Strength/Skill Skill Prep A. Drop Jerk 5 x 3 B. Push Press 5 x 5 Push Press Weightlifting A. 5 x 3 Push Jerk (with 1 sec pause in bottom of dip) B. 1 Power Clean + 3 Front Squats + 1 Jerk (split or push) – build to […] The post Week 4, Day 2 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Metcon (Time) Partner Wod 30-Snatches 95/65 90-Air Squats 400m Partner Run 60-Abmat Sit Ups (both complete 60 and may work at the same time) 40-Hspu’s 60-Abmat Sit Ups 400m Partner Run 90-Air Squats 30-Clean & Jerks Rx+ 135/95 and 40-Ghdsu (40 total between both athletes).One athlete working at a […] The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Week 2, Day 5 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform at 80% effort 7 rds of strict “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Conditioning Busy work 21 minutes (7rds each) Min 1: 15/12 Cal Assault bike Min 2: 30 Double-unders Min 3: 15/12 Cal row Metcon (Time) 7 rds 5 Bench press(205/135) 5 Power clean(205/135) Gymnastics […] The post Week 2, Day 5 Open Prep appeared first on CrossFit Saint Louis.

  • Week 2, Day 4 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Complete at 80% effort: 2rds 800 meter run 40 Push-ups rest 90 seconds after first rd Weightlifting a) In 10 min: Power clean-build to heavy but not max set of 3 b) 4 Unbroken TNG Power clean and jerk EMOM x 10 Rest the balance of each minute. […] The post Week 2, Day 4 Open Prep appeared first on CrossFit Saint Louis.

  • Friday WOD

    St. Louis – CrossFit WOD Weightlifting Front Squat (6×3) New set every :90. Heavy but notAHAP while increasing every :90. Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ OSC Good Mornings (50-100 reps) Not for time. Use […] The post Friday WOD appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 30:00 EMOM Min 1: Run (Shuttles x10m) Min 2: 8-12-DB Snatches 50/35 Min 3: 10-15-Wall Balls 20/14 Rx+ Max DU’s during minute of DB snatches.You may mix up your Running with Rowing or Assault Bike. The post Thursday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 2 weeks ago

  • Week 2, Day 3 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Choose either to do the below gymnastics work in the 15 minute warmup window or the following EMOM if you want to be more aggressive with your Open Prep. Do not do both. You may do the gymnastics as supplemental work at the end of class ONLY if […] The post Week 2, Day 3 Open Prep appeared first on CrossFit Saint Louis.

  • Wednesday WOD

    St. Louis – CrossFit WOD Conditioning Metcon (3 Rounds for time) 3 Rounds Of: Calorie Row 21,18,15,12,9,6 Rest :30 Between Reps and 3:00 Between Sets. Metcon Metcon (Time) 15-12-9-6-3 Of: DB Thrusters (35/25) Burpees RX+ 50/35 The post Wednesday WOD appeared first on CrossFit Saint Louis.

  • Week 2, Day 2 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Complete at 80% effort: 10 rounds of 100m Run 1 Legless Rope Climb 10 Air Squats. Metcon Metcon (Time) “2ewsday Mash-Up” 20 min time cap. A) 4 rounds for time: 21 Chest to Bar Pull Ups 15 Calorie Assault Bike 90 Double Unders B) Max Full Clean triples […] The post Week 2, Day 2 Open Prep appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Push Jerk (4×9) +2 reps from last week. Gymnastics Pull-ups (4×5) May be weighted, strict or practice with a band. Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OSC Metcon (No Measure) 8 Rounds of :20/:10 Tabata Hollow Rocks/Hollow Hold… You […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Week 2, Day 1 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Complete @ 80% effort 5 rounds of the following 5 Front Squats (45/35lbs) 5 Strict Press (45/35lbs) 5 Clean Grip Overhead Squats (45/35lbs) 5 Sotts Press (45/35lbs) 5 High Landing Box Jumps at (30/24″) Weightlifting A. Back Squat 3 sets x 8 reps @ 70% 70% of your […] The post Week 2, Day 1 Open Prep appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Clean Complex 2&2 (6x2x2, New Set Every 2:00.) Power Clean x2 + Full Squat Clean x2 Metcon Metcon (Time) For Time: 25-Double Unders 5-Power Cleans (115/75) 5-Front Squats 50-Double Unders 10-Power Cleans 10-Front Squats 75-Double Unders 15-Power Clean 15-Front Squats RX+ 165/115 OSC Back Squat (4×2.2.2 Rest :10 b/t […] The post Monday WOD appeared first on Cr...

  • Air Force WOD

    St. Louis – CrossFit WOD Metcon Air Force WOD (Time) For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the […] The post Air Force WOD appeared first on CrossFit Saint Louis.

  • Week 4, Day 2

    St. Louis – Olympic Weight Lifting Weightlifting Skill Prep Hang Muscle Clean 5×3 Strict Press 5×3 (build to a heavy but not maximal 3) Lifting 1 x Clean Hi-Pull + 1 Power Clean + 1 Push Press – Build to a max in the complex for the day Strength Front Squat 3×6 @ 70% of […] The post Week 4, Day 2 appeared first on CrossFit Saint Louis.

  • Week 1, Day 5

    St. Louis – CrossFit WOD AMPED Warm-up 5 rounds of Strict “Cindy” – 5 strict pull ups 10 push ups 15 air squats. *to be preformed at 80% RPE. Conditioning 20 minute Alternating EMOM of the following… Even Minutes: 12/10 (M/F) Calorie Assault Bike. Odd Minutes 12/10 (M/F) Calorie Row. Metcon Metcon (Time) For time: […] The post Week 1, Day 5 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Bring A Friend WOD In teams of 3 complete as many rounds as possible in 30:00 of: Station 1: 300/250 Meter Row Station 2: 30/20 Push Ups Station 3: 30 KB Swings OR Goblet Squats 53/35 *for our athletes Station 4: 600m Run […] The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Week 1, Day 4

    St. Louis – CrossFit WOD AMPED Warm-up 10 minute Alternating EMOM: Even minutes: (12/10) calorie Assault Bike Odd minutes: 8 reps Muscle Clean and Strict Press. You may choose the weight for the Muscle Clean and Strict Press but choose based on the idea this should be a warmup performed at 80% Rate of Perceived […] The post Week 1, Day 4 appeared first on CrossFit Saint Louis.

  • Friday WOD

    St. Louis – CrossFit WOD Weightlifting Overhead Walking Lunges (4×16-20) May be double or single KB’s, DB’s or Bars.Today, we will be using a barbell. If you have room walk 50′ or do them stationary. If you have trouble doing them while holding the bar overhead, try them in your front rack first. If you’re […] The post Friday WOD appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Assault Bike (:45) Minute 2: Row (1:00) Minute 3: Farmers Carry OR Burpees (***Active Recovery) Minute 4: Prowler Push (Heavy) Minute 5: RESTThe Burpees are “Active Recovery” so do as few as you need to, to be ready to go hard […] The post Thursday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 3 weeks ago

  • Week 1, Day 2

    St. Louis – CrossFit WOD AMPED Gymnastics-Supplement Work Warm-up (No Measure) 2 Rounds NFT: 1:00 4-position wrist stretch :30 superman hold on the floor 1:00 standing stalder stretch 10 slow PVC pass throughs 3-5 Rounds NFT: 20 reverse push ups 15 GHD back extensions 10 GHD sit ups 1:00 pike stretch Weightlifting A. Bench Press […] The post Week 1, Day 2 appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 100-Double Unders 20-Weighted Sit Ups 5-Wall Walks 10-Pull Ups 20-DB Burpees (40/25) 50-Walking Lunges (total) RX+ GHD Sit Ups and Strict Pull UpsLong gymnastics amrap intention is to build capacity in these body weight movements. Intensity on a scale of 1-10 […] The post Tuesday WOD appeared first on CrossFit Saint Louis...

  • Week 4, Day 1

    St. Louis – Olympic Weight Lifting Warm-up A. Hang Muscle Snatch 5 x 3 – build to heavy, but not necessarily maximal, 3 rep for the day B. Snatch Grip Sotts Press 5 x 3 – start very light and don’t feel like you have to add weight, but you can if you want/are able […] The post Week 4, Day 1 appeared first on CrossFit Saint Louis.

  • Week 1, Day 1

    St. Louis – CrossFit WOD AMPED Weightlifting A. Power Clean + 5 Push Press – Build to daily max B. Snatch Pull – 5 x 1 @ 100-120% of 1RM snatch C. Back Squat 3 x 6 @ 70% of 1RM Power Clean + 5 Push Press Snatch Pull Back Squat Metcon Metcon (Time) 3 […] The post Week 1, Day 1 appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Back Squat (4×3.3.3) Each set consists of 9 total squats (3 reps, rest :10 between efforts and 1:30 between sets). Try to stay within 10% of your first set. In other words, we recommend the sets be heavy. Metcon Metcon (AMRAP – Reps) “Dirty Diane” 8:00 Amrap Of: Buy […] The post Monday WOD appeared first on CrossFit Saint Louis.

  • Sunday Hero

    St. Louis – CrossFit WOD Metcon WOD: Metcon (Time) Bottle Rocket7 Wall Balls top of each minute 25 Burpees 25 Power Cleans (from the floor) 25 Burpees Rx+ 35 Burpees & 165 PC The post Sunday Hero appeared first on CrossFit Saint Louis.

  • Week 3, Day 2

    St. Louis – Olympic Weight Lifting Weightlifting Skill Prep Mid-hang Clean Pull 5×3 (add weight as able) Rack Delivery 5×3 (add weight as able) Lifting Tall Muscle Clean 5×3 (Build to heavy 3 for day) Mid-hang Clean (squat if you can, power otherwise) 5×3 Strength Front Squat 3×5 (heavier than last week or build to […] The post Week 3, Day 2 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon WOD: Metcon (AMRAP – Reps) 45 Min Partner WOD 1 Partner Rows while other Partner completes: 10 SDLHP (95/65) 10 Pistols/30 Air Squats 10 C2B Pull-ups 10 HR Push Ups Score is total team Calories Rowed There is no RX+ today… The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Friday WOD

    St. Louis – CrossFit WOD S&S S&S: Bench Press (8@50%, 6@60%, 4@70%, 2@80%, 1@90%, 1.1.1…) Metcon WOD: Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Push Press (95/65) +(135/95) 10 Bar Facing Burpees 10 Front Squats (95/65) +(135/95) 10 Box Jumps (24/20) 10 Hang Power Snatch (95/65) +(135/95) 10 T2B OSC OSC: Rope […] The post Friday WOD appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD S&S S&S: Power Clean (5x3x3 Clean) Sets 1 & 2 each round are power Set 3 of each round is squat clean if you can Metcon WOD: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsREST to 10 minutes, then complete WOD2 WOD: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups The post Thursday WOD appeared first on CrossFit Saint Louis.

  • Wednesday WOD

    St. Louis – CrossFit WOD S&S S&S: Back Squat (8@50%, 6@60%, 4@70%, 3@80%, 2@90%, 1@100%, then +) Metcon WOD: Metcon (AMRAP – Reps) Work to 14 Minute Time Cap 90 Burpees 90 Wall Balls (20/14) Max C2B Pull-ups (to caps) RX+ MU instead of C2B PU OSC OSC: Deadlift (3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%) The post Wednesday WOD appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD S&S S&S: 3-Position Snatch (5 Sets of 3 Reps working technique) High Hang + Hang Above Knees + Floor Metcon WOD: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP (10M distance) 10x Shuttle Run 2x 2-Plate Pinch (35/15) +(45/25) 2x 1-Plate OH Walking Lunge (35/15) +(45/25) 10x Side Shuffle […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Week 3, Day 1

    St. Louis – Olympic Weight Lifting Weightlifting Mid Hang Snatch High Pull 10 x 3 Tall Muscle Snatch 10 x 3 Mid-Hang Muscle 10 x 3 Back Squat 3 x 8 (heavier than last week) Snatch Deadlift 3 x 5 (target sets to be: @ 95%, 100%, 105% of 1RM snatch) Back Squat Snatch Grip […] The post Week 3, Day 1 appeared first on CrossFit Saint Louis.

  • Week 1, Day 3

    St. Louis – CrossFit WOD AMPED Weightlifting A. Back Squat 3 x 5 @ 75% B. Sumo Deadlifts OR RDLs 2 x 10-15 C. Weighted Lunges 3 x 6-10/Leg – choose to use DBs, barbell in front or back rack, or KBs C. Narrow Stance Back Squat (feet parallel and heels elevated) 2 x 10-15 […] The post Week 1, Day 3 appeared first on CrossFit Saint Louis.

  • Wednesday

    St. Louis – CrossFit WOD Weightlifting Push Jerk (4×7) These sets should be challenging in weight but still unbroken. Gymnastics Box Jumps (:30-AFAP) Following your Push Jerks, complete :30 of max rep Box Jumps. Practice cycling through as fast as possible, while opening up at the top. *These are very important to our Open athletes, […] The post Wednesday appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 4 months ago

  • Weightlifting

    St. Louis – Olympic Weight Lifting Warm-up A. Shoulder Remedials A1. Front Raise (Demo here) – 1 set x 15/arm A2. Laying Wiper (Demo here) – 1 set x 15/arm B. ARE Squats – 1 round 1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level(usually […] The post Weightlifting appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Bulgarian Split Squats (3×5, each leg) Take out of squat rack today. The bar should rest across your back like a back squat. Start light and build to a challenging 5 on each leg. Romanian Deadlift (3×8) These should be preformed without tapping the ground. Controlled and try to […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting 3 Position Power Clean (8x1x1x1) Complete the complex from the…Hang, Below the Knees & Floor. New set every 1:30, for 12:00 (8 Sets) Gymnastics HSPU work Novice/Beginner HS Hold 3x:30-45 Hold, rest 1:00 Shoulder Taps (facing wall) 3×30 Advanced HS Hold 3×1:00 Hold, rest 1:00 3×5-10 Def Strict HSPU […] The post Monday WOD appeared first on CrossFit Saint Louis...

  • Weightlifting

    St. Louis – Olympic Weight Lifting Warm-up A. Shoulder Remedials A1. Body Cross – 1 set x 15/arm A2. Windshield Wiper – 1 set x 15/arm B. Basics Circuit (NO Shoes) – 1 round 1 Round = 20 reps each as indicated of -Air Squat with Elevated Heels – 20 reps paused -Lunge – 20 […] The post Weightlifting appeared first on CrossFit Saint Louis.

  • Weightlifting

    St. Louis – Olympic Weight Lifting Warm-up A. Shoulder Remedials A1. Front Raise – 1 set x 15/arm A2. Laying Wiper – 1 set x 15/arm B. ARE Squats – 1 round 1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level (usually Oly […] The post Weightlifting appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Prowler Push (Max Push x20m) The idea is to max out to the heaviest 20m Sled Push without stopping…If you start the prowler and have to stop, you’re done. Start light and build until you can no longer push…This can be found in 15:00, but allow 20-25:00 based on […] The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Friday WOD

    St. Louis – CrossFit WOD Weightlifting 3 Position Power Snatch (5x1x1x1 or 15:00) Snatch Complex for the day is from the Hang, Below the Knees and Floor. Use the 15:00 to work on technique and focus on speed, moving your feet, catching in a strong power position, keeping the bar close…Increase how you see fit. […] The post Friday WOD appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD Gymnastics Metcon (No Measure) 15:00 Running Clock… 10-Turkish Get Ups (5 each arm) 25-Hollow Rocks 25-Shoulder Taps (facing wall) 25-Arch Rocks Slider Walk (length of gym; pull down/push backScaling Suggestion(s): Shoulder Taps may be performed from a pike position on a box or even piking from the floor. Metcon Metcon […] The post Thursday WOD appeared first on CrossFit S...

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 months ago

  • Weightlifting

    St. Louis – Olympic Weight Lifting Weightlifting A. Shoulder Remedials A1. Body Cross – 1 set x 15/arm A2. Windshield Wiper – 1 set x 15/arm B. Basics Circuit (NO Shoes) – 1 round 1 Round = 20 reps each as indicated of -Air Squat with Elevated Heels – 20 reps paused -Lunge – 20 […] The post Weightlifting appeared first on CrossFit Saint Louis.

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