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WOD ARCHIVE

  • JENKINS

    By Wodify Admin | In WOD | on October 21, 2017

    St. Louis – Hero With Fitz JENKINS (AMRAP – Rounds and Reps) 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run

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  • Pheezy

    By Wodify Admin | In WOD | on October 21, 2017

    St. Louis – CrossFit WOD Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine […]

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  • Olympic Weightlifting – 1RM Test Week

    By Wodify Admin | In WOD | on October 20, 2017

    St. Louis – Olympic Weight Lifting Snatch Clean and Jerk Front Squat

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  • Saturday WOD

    By Wodify Admin | In WOD | on October 20, 2017

    St. Louis – CrossFit WOD Gymnastics Metcon (No Measure) Exercise 1-Ring rows with pause. 3x max effort ring rows with feet at ring level and hollow body, 1sec at the top and 1sec at the bottom. Exercise 2-Static support dips. 3x max effort strict dips. If you cannot complete 3 unassisted use a band, pause […]

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  • D5W6

    By Wodify Admin | In WOD | on October 19, 2017

    St. Louis – CrossFit WOD AMPED Snatch Take 15 minutes to build to a heavy Snatch Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. Front Squat Front Squat *Set 1 – 5 reps […]

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  • Friday WOD

    By Wodify Admin | In WOD | on October 19, 2017

    St. Louis – CrossFit WOD Weightlifting Deadlift (1×5) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ OSC Back Squat (3×5) Shoulder Press (3×5)

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  • Thursday WOD

    By Wodify Admin | In WOD | on October 18, 2017

    St. Louis – CrossFit WOD Gymnastics Metcon (No Measure) Exercise 1-Supine hollow body on the floor 30s 10s/20s x6 20s/40s x5 30s/60s x4 Exercise 2-Free HEADstand for 30s 10s/20s x6 20s/40s x5 30s/60s x4 Exercise 3-Bar Tuck Pull to Invert *may use a spotter 3×3-5 Exercise 4-Push Ups 3x max reps with 60s rest between […]

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  • D3W6

    By Wodify Admin | In WOD | on October 17, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Back Squat *Set 1 – 40% x 5 reps *Set 2 – 50% x 4 reps *Set 3 – 60-65% x 3 reps *Set 4 – 75% x 2 reps Rest no more than 60 seconds – or the time it takes you to put weight on […]

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  • Wednesday WOD

    By Wodify Admin | In WOD | on October 17, 2017

    St. Louis – CrossFit WOD Weightlifting Bench Press (3×5) OSC Deadlift (1×5) Back Squat (3×5) Metcon Metcon (AMRAP – Reps) Tabata! :20 work / :10 rest x 8 rounds Shuttle Running Ball Slams Assault Bike Bear Crawl Cal Row *Rest 1:00 between stationsShuttle Run and Bear Crawls will be in 10m repeats or close to […]

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  • D2W6

    By Wodify Admin | In WOD | on October 16, 2017

    St. Louis – CrossFit WOD AMPED Hang Clean + Clean + Jerk (3×1) Every 2 minutes, for 6 minutes (3 sets): 60-70% Warm-up (No Measure) Gymnastics Skills Warm-Up Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Freestanding Handstand Marching x 15-20 reps Interval 2 – Handstand Walk to Wall x 3 […]

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  • Tuesday WOD

    By Wodify Admin | In WOD | on October 16, 2017

    St. Louis – CrossFit WOD Gymnastics Metcon (No Measure) Exercise 1-Low amplitute arch/hollow on bar 4×5,4×10 or 4×15 Exercise 2-Beginner HEADstand weight transfer drill 4×3, 4×6 or 4×10 Exercise 3-Candlestick roll-up 4×5 knees/feet together and no hands to get up 4×10 same as above 4×10 with 20/14# med ball Metcon (No Measure) Gymnastics EMOM- Exercise […]

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  • Day 1 W6

    By Wodify Admin | In WOD | on October 15, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat Compare today’s results to September 11, 2017. B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 1 rep (build over the course of the three sets) followed by… Every 2 minutes, for 6 […]

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  • Olympic Weightlifting – 1RM Test Week

    By Wodify Admin | In WOD | on October 15, 2017

    St. Louis – Olympic Weight Lifting Snatch Clean and Jerk Back Squat

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  • Monday WOD

    By Wodify Admin | In WOD | on October 15, 2017

    St. Louis – CrossFit WOD Weightlifting Back Squat (3×5) Do not count warm ups sets as your working sets. Metcon Metcon (Calories) 3×3:00 Amraps 20-Russian Swings 53/35 15-Goblet Squats 10-Walking Lunge Steps …Row for calories in remaining time. 1 minute rest between rounds RX+ 70When completing the lunges, hold the KB the same way you […]

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  • TUMILSON HERO WOD

    By Wodify Admin | In WOD | on October 14, 2017

    St. Louis – CrossFit WOD 8 Rounds, For Time 200 Meter Run 11 Dumbbell Burpee Deadlifts (60 lbs) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak […]

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