CrossFit St. Louis

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Friday WOD

    St. Louis – CrossFit WOD Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# […] The post Friday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Thursday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 40:00 Amrap 100m Farmer’s Carry 20-Abmat Sit Ups 2:00 Plank (top of push up hold) 100-Double Unders OR 300-Single Unders (both count as RX today) 1:00 Side Plank 1:00 Side Plank 20-Empty Bar Good Mornings 45/35Pick your own weight for the Farmer’s Carry. […] The post Thursday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Week 7, Day 3 Open Season

    St. Louis – CrossFit WOD AMPED Warm-up At 80% complete 10 rounds or 12 min: 1 Legless Rope Climb (scale: 1 regular rope climb; 5 rope pull-ups; 5 rope pull-up negatives 100m Jog Weightlifting Deadlift 4 x 4 @ 90% of 1RM Deadlift Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# […] The post Week 7, Day 3 Open Season appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Wednesday WOD

    St. Louis – CrossFit WOD Accessories Metcon (No Measure) New Set Every 6:00, for 18:00. A1. 10-Seated Z Press With KB’s A2. 15-20-Banded Tricep Extension A3. HSPU Take your time with these and give yourself breaks between movements.Your coach will explain and demo all movements and give options… Seated Z Press-Pick a challenging weight but […] The post Wednesday WOD appeared first on CrossFit Sain...

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Week 7, Day 2 Open Season

    St. Louis – CrossFit WOD AMPED Warm-up At 80% effort complete: 20 seated Strict KB (one in each hand) press, 500m Row, 20 Strict seated KB Press, 500m Row. Metcon a) “Go Fran!” For Time: 50 DB Thrusters (50/35lbs), 50 Pull Ups. 1a) Balance of 10 minutes establish a max Low Hang Snatch. Rest 10 […] The post Week 7, Day 2 Open Season appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Every minute on the minute (EMOM) for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 2 Front Squats 1 Power Clean + 1 Hang Power Clean + 2 Front Squats Metcon (Time) 4 Rounds for Time: 30 Double-Unders 15 Power Cleans (95/65#) 10 Single Leg Squats […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • S&P Dev Week 1, Day 4

    St. Louis – Olympic Weight Lifting Weightlifting A) Muscle Clean 60% x 5; 65% x 4; 70% x 2 rest 1 min between sets B) 3 Position Snatch (floor, knees, mid-thigh) 65% x 2 sets; 70% x 3 sets every 90 secs for the 5 sets C) Snatch Deadlift 100% x 5 sets of 3 […] The post S&P Dev Week 1, Day 4 appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Week 7, Day 1

    St. Louis – CrossFit WOD AMPED Warm-up 3 Rounds: 400m 20 DU 10 Cal Assault Bike 5 Strict Pullups Rest 1 min Weightlifting Power Clean + 3 Front Squats Build to a daily max but do not perform this exercise if you are repeating/completing 17.3 Power Clean + 3 Front Squats Metcon (Time) “Row Your […] The post Week 7, Day 1 appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Back Squat (1RM) 20:00. Start between 50-60% and build to a 1RM. No more than 3 reps at a percentage/weight. Try to stay between 15-18 total reps, including warm up reps and heavy efforts. We may have lost some strength over the last month or two but we’ll get […] The post Monday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • HERO WOD – McGhee

    St. Louis – CrossFit WOD Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here185# DL and 20″ box for ladies The post HERO WOD – McGhee appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap Partner WOD 30-Push Press 95/65 30-Pull Ups 30-Back Squats 30-Calorie Row After each completed round run 300m together.One athlete working at a time. Each 100m run counts as 1 rep when scoring. The post Saturday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • S&P Dev Week 1, Day 3

    St. Louis – Olympic Weight Lifting Weightlifting A) Muscle Snatch 60% x 5; 65% x 4; 70% x 2 rest 1 min between sets B) 3 Position Clean (floor, knees, mid-thigh) 65% x 2 sets; 70% x 3 sets every 90 secs for the 5 sets C) Clean Deadlift 100% x 5 sets of 3 […] The post S&P Dev Week 1, Day 3 appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Week 6, Day 5

    St. Louis – CrossFit WOD AMPED Gymnastics LVL2 Perform as a circuit for 3 Rounds (10-15 min): 1) 3 x Max Rep strict Pull-ups (use a band if you can’t perform 3 with pause at top and slow negative down) goal is women >9 Men >15 in 3 sets Rest 60 secs 2) 3 x […] The post Week 6, Day 5 appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Open WOD Friday

    St. Louis – CrossFit WOD Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches […] The post Open WOD Friday appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 5 days ago

  • Thusday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) NFT: 100m Single Arm Waiters Carry (50m Each Arm) — 20:00 Amrap 10-Burpees 20-Step Ups 24/20 30-KB Swings 35/25 10-Sumo Inchworms 20-Abmat Sit Ups 30-Banded Good Mornings — NFT: Farmers Carry 200m RX+ Weighted Step Ups 25/15, 53/35, 10-Evil Wheels (from rings), Goblet […] The post Thusday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 1 week ago

  • Wednesday WOD

    St. Louis – CrossFit WOD Weightlifting DB Complex 4 Rounds 10-DB Step Ups 35/25 24/20 8-DB Thrusters 8-DB Deadlifts 10-DB Walking Lunges Rest 1:1 RX+ 50/35 & DB OHWLMay be completed with DBs or KBs. Metcon Metcon (AMRAP – Reps) 12:00 Alternating EMOM Min 1-40sec Calorie Row (hard) Min 2-2 Squat Clean Thrusters Min 3-10 […] The post Wednesday WOD appeared first on CrossFit Saint Louis.

  • Week 6, Day 3 Open Season

    St. Louis – CrossFit WOD AMPED Conditioning Warmup 2 min amrap Row 2 min amrap Strict Pull-ups 2 min amrap KB swings 53/35# Strength Deadlift 3 x 3 85% of 1RM Conditioning A) 20 Minute Alternating EMOM 1) 30-50 Double Unders 2) 12-15 Calorie Row. Rest the balance of time after each exercise. B) 3 […] The post Week 6, Day 3 Open Season appeared first on CrossFit Saint Louis.

  • Wednesday Better U

    St. Louis – BetterU Dynamic Warm-up Mobility Metcon 1 4 Rounds 10 Calorie Assault Bike, Rest to 2 minutes on the clock Metcon 2 15 Minute AMRAP 10 Russian KB Swings 10 Goblet Squats 20 Situps 20 Lateral Jumps over a bar (with weight to get 6″ height) The post Wednesday Better U appeared first on CrossFit Saint Louis.

  • Week 6, Day 2 Open Season

    St. Louis – CrossFit WOD AMPED Warm-up Complete @ 80% effort: 3 Rounds 10 DB Goblet Squats (2 x 35/25#) 10 Split Squats (5/5) 10 DB Ground to Overhead (2 x 35/25#) Metcon A) Open workout 15.2 Rest at least 10 min B) For Time: 100 Bar Facing Burpees CrossFit Games Open 14.2 and 15.2 […] The post Week 6, Day 2 Open Season appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Metcon Metcon (Time) 5 Rounds Of: 10-Deadlifts 205/135 10-Wall Balls 20/14 150m Run 10-Box Jump Overs 24/20 Rest 1:00 RX+ 245/165Treat this workout as 5 intervals. Push the pace. Weightlifting Back Squat (12:00 to Establish a Heavy Double) 12:00 running clock, build to a heavy set of 2. Remember, you […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Olympic Lifting Week 1, Day 2

    St. Louis – Olympic Weight Lifting Weightlifting A) Power Clean + 2 Clean (squat) 65% x 3 x 2; 70% x 3 x 3 B) Clean High Pull 70% x 5 x 3; 75% x 5 x 2 C) Snatch Balance 60% x 3 x 2; 65% x 3; 70% x 3 x 2 D) […] The post Olympic Lifting Week 1, Day 2 appeared first on CrossFit Saint Louis.

  • Week 6, Day 1 Open

    St. Louis – CrossFit WOD AMPED Warm-up Note: If you are repeating 17.2, warmup for that using same warmup from Friday. Complete 17.1 then after some rest you can decide wether to call it a day or do some of the class work. Warmup @ 80% 3 x 3 min Rounds w/1 min Rest between […] The post Week 6, Day 1 Open appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Push Press (5×5) Increase weight across sets, to a challenging but unbroken set. DB Row (3×5-10) Super set with Push Press. If you do sets of 5s, they should be heavy. If you do sets of 10s, they should moderate to heavy . Metcon Metcon (Time) For Time: 24-18-12 […] The post Monday WOD appeared first on CrossFit Saint Louis.

  • HOLBROOK HERO WOD

    St. Louis – CrossFit WOD 10 Rounds For TIme 5 Thrusters (115/85 lbs) 10 Pull-Ups 100 meter Sprint 1 minute Rest US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when […] The post HOLBROOK HERO WOD appeared first on CrossFit Saint Louis.

  • Strength and Power Development Phase W1, Day 1

    St. Louis – Olympic Weight Lifting Weightlifting A. Power Snatch + 2 Snatch – 65% x 2 sets; 70% x 3 sets B. Split Jerk – 70% x 3 x 2; 75% x 3 x 3 C. Clean Pull – 90% x 7 x 2; 90% x 5 x 3 D. Back Squat – 60% […] The post Strength and Power Development Phase W1, Day 1 appeared first on CrossFit Saint Louis.

  • Week 5, Day 5

    St. Louis – CrossFit WOD AMPED Gymnastics LVL2 Perform as a circuit for 3 Rounds (10-15 min): 1) 3 x Max Rep strict Pull-ups (use a band if you can’t perform 3 with pause at top and slow negative down) goal is women >9 Men >15 in 3 sets Rest 60 secs 2) 3 x […] The post Week 5, Day 5 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    Announcements There will be Open Workout 17.2 judging available on Sunday from 4:00-6:00. St. Louis – CrossFit WOD Metcon Metcon (Time) “Bring A Friend Day” Partner WOD: 1 Mile Run (partner run) 10-100 ft Prowler Pushes (5 pushes each & empty) 50-Man Makers —– Row 2,000m (switch every 250m or 500m) 100-Hand Release Push Ups […] The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Friday WOD

    Announcements There will be Open Workout 17.2 judging available on Sunday from 4:00-6:00. St. Louis – CrossFit WOD Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans […] The post Friday WOD appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap Run 400m 30-Air squats 30-Abmat Sit-Ups 20-KB Swings 35/25 20-Goblet Squats 5-Burpees (to your max vertical jump Rest 1-2 Minutes Between Rounds… RX+ 53/35You may row 400m in replace of the run if the weather does not cooperate OR if it […] The post Thursday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 2 weeks ago

  • Wednesday Better U

    St. Louis – BetterU Warm-up (20 sec work, 10 sec rest) 2x High Knee 2x Jumping Jack 2x burpee 2x squats Mobility Workout 30 Minute AMRAP 10 KB Swings (Russian) 15 “Pendelay” Rows (Bar only) 20 Burpees 25 Situps The post Wednesday Better U appeared first on CrossFit Saint Louis.

  • Week 5, Day 3 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Perform at 80% 2 rounds: 200m Run 10 Russian Kettlebell Swings (53/35lbs) 200m Run 1-2 Legless Rope Climbs Weightlifting A. Deadlifts – 6 sets x 5 reps @ 70% of your one rep max conventional deadlift. B. Deadlift 1 x 20 – Try to add 5/10lbs to last […] The post Week 5, Day 3 Open Prep appeared first on CrossFit Saint Louis.

  • Wednesday WOD

    St. Louis – CrossFit WOD Weightlifting Back Squat (4×3) Build to a heavy 3 and 3RM if you’re feeling it. Metcon Metcon (AMRAP – Rounds and Reps) 10:00 Amrap 15-Wall Balls 20/14 10-Deadlifts 115/75 5-Burpee Pull Ups Rest to 12:00, then: Run 600m RX+ 185/125 and 1000m Run Metcon (Time) For Time: Run 600m RX+ […] The post Wednesday WOD appeared first on CrossFit Saint Louis.

  • Week 5, Day 2 Open Prep

    St. Louis – CrossFit WOD AMPED Warm-up Complete @ 80% effort: 30-20-10 Wall Balls 14/10# Cal Row Metcon Prt 1: 21-18-15-12-9-6-3 Cal Assault Bike Thrusters 95/65# Rest 10 min Prt 2: 3 Rds 500m Row 400m Run 100 Double-Unders Gymnastics LVL2W1 EMOM for 15 minutes: 1: Ring Swings x 5, 10, or 15 reps 2: […] The post Week 5, Day 2 Open Prep appeared first on CrossFit Saint Louis.

  • Tuesday WOD

    St. Louis – CrossFit WOD Weightlifting Bench Press (Every 2:30, For 5 Rounds) Complete 5 Heavy Bench Presses. Then, complete 5-15 Pull-Ups OR Ring Rows. Start a new set every 2:30. Metcon Metcon (Time) 5 Rounds For Time: 10-Hand Release Push Ups 30-Double Unders 5-Power Clean & Jerks 115/75 RX+ HSPU’s and 175/115 OSC Metcon […] The post Tuesday WOD appeared first on CrossFit Saint Louis.

  • Week 7, Day 1

    St. Louis – Olympic Weight Lifting Power Snatch Power Clean Push Jerk The post Week 7, Day 1 appeared first on CrossFit Saint Louis.

  • Week 5, Day 1

    St. Louis – CrossFit WOD AMPED Warm-up Note: If you are repeating 17.1, warmup for that using same warmup from Friday. Complete 17.1 then after some rest you can decide wether to call it a day or do some of the class work. Warmup @ 80% 7 min Ladder (1,1,1,2,2,2,3,3,3, ETC…) Stict HSPU Strict Pull-ups […] The post Week 5, Day 1 appeared first on CrossFit Saint Louis.

  • Monday WOD

    St. Louis – CrossFit WOD Weightlifting Snatch (10:00-EMOM) 3 Reps…Minutes 1-3 2 Reps…Minutes 4-6 1 Rep…Minutes 7-10 Squat Clean Thruster (10:00-EMOM) EMOM, 1 Squat Clean Thruster…Build to a Heavy rep. Metcon Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 15-Cal Row 12-Box Jumps 24/20 9-Power Snatches 105/65 RX+ Box Jumps 30/24, 155/105 OSC Metcon (Distance) […] The post Monday WOD appeared first on ...

  • Hammer

    St. Louis – CrossFit WOD Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more about Hammer […] The post Hammer appeared first on CrossFit Saint Louis.

  • 21 GUNS

    St. Louis – Hero With Fitz 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 21 minute AMRAP 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-UpsThis WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day […] The post 21 GUNS appeared first on CrossFit Saint Louis.

  • Week 6, Day 2

    St. Louis – Olympic Weight Lifting Clean and Jerk Front Squat The post Week 6, Day 2 appeared first on CrossFit Saint Louis.

  • Week 4, Day 5

    St. Louis – CrossFit WOD AMPED Warm-up Complete 7 Rounds @ 80% 5 Strict Pull-ups 10 Push-ups 15 Air Squats Metcon (6 Rounds for time) 6 sets of 400m Run (Work:Rest = 1:1) Metcon (AMRAP – Reps) 12 Minute AMRAP Deadlifts: 21-18-15-12-9-6-3 Cal Row Bar Facing Burpees *Then with remaining time AMRAP deadlifts @ 225/155lbs The post Week 4, Day 5 appeared first on CrossFit Saint Louis.

  • Saturday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 40:00 Amrap Partner Wod 1000m Run 100 Burpees 100 Calorie Row 100 Ball Slams 30/20 Rx+ 50/35Partners both run 1k but everything else is one partner working at a time. The post Saturday WOD appeared first on CrossFit Saint Louis.

  • Friday WOD Class

    St. Louis – CrossFit WOD Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box […] The post Friday WOD Class appeared first on CrossFit Saint Louis.

  • Thursday WOD

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Reps) 36:00 EMOM Min 1-200m Run Min 2-:45 KB Deadlift Step Overs 35/25 & 20″ Min 3-Stick Jumps 20″ Min 4-Row 200/150 Min 5-:45 Double KB Swings Min 6-Rest RX+ 53/35 The post Thursday WOD appeared first on CrossFit Saint Louis.

CrossFit St. Louis

Category: Content
Type: Blog Article

Generated 3 weeks 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 month 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 1 month 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 1 month 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 5 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 6 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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