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WOD ARCHIVE

  • Wednesday WOD

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

    St. Louis – CrossFit WOD Metcon Metcon (3 Rounds for reps) 0:00-10:00 – 10 minute EMOTM: Toes-to-bar/Knees-up/Kips Pick a quantity of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that […]

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  • Tuesday WOD

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

    St. Louis – CrossFit WOD Weightlifting Low Hang Power Snatch (Below Knees) (8×2) EMOM Start around 60% Low Hang Power Clean +Jerk (Below Knees) (8×1) EMOM Start around 60%. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Deadlifts 135/95 20 Box Jumps 24/20 30 Abmat Sit-ups RX+ 185/125 & 10-Toes to Bar […]

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  • Monday WOD

    By Wodify Admin | In WOD | on August 13, 2017

    St. Louis – CrossFit WOD Weightlifting Front Squat (10-10-7-5) Start around 60% of your 1RM. Build as heavy as you see fit Back Squat (10-10-7-5) Start around 60% of your 1RM. Build as heavy as you see fit Metcon Metcon (AMRAP – Reps) 7 Minute Ladder: 3-Hang Squat Cleans 95/65 3-Bar Facing Burpees 3+3, 6+6, […]

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  • Week 28, Day 1

    By Wodify Admin | In WOD | on August 13, 2017

    St. Louis – CrossFit WOD AMPED Weightlifting A. Every 2 minutes, for 8 minutes (4 sets): 2-Position Snatch @ 70-80% (mid-patella, floor) Followed by… Every 2 minutes, for 16 minutes (8 sets): Snatch *Sets 1-3 = 2 reps @ 65-75% *Set 4 = 1 rep @ 75-80% *Set 5 = 1 rep @ 80-85% *Set […]

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  • Week 12, Day 2

    By Wodify Admin | In WOD | on August 13, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Hang Clean (mid thigh) – 65% x 4 sets x 2 reps Every 1:15 B) Clean High Pull – 78% x 5 x 3 EMOM C) Snatch Balance – 70% x 4 x3 Every 90 secs D) Push Press – 79% x 4 x 3 Every 2 […]

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  • BRASWELL

    By Wodify Admin | In WOD | on August 12, 2017

    St. Louis – CrossFit WOD AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans (95/65 lb) 18 Wall Ball Shots (20/14 lb) 200 meter Sandbag Run (60/40 lb) This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year […]

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  • JANCINTO STORM

    By Wodify Admin | In WOD | on August 12, 2017

    St. Louis – Hero With Fitz JACINTO STORM (Time) 69 Double-Unders 69 Air Squats 69 Push-Ups 69 Pull-Ups 69 Wall Ball Shots (20/14 lb) 69 Kettlebell Swings 69 Deadlifts (95/65 lb) 69 Double-UndersJacinto Bonilla of New York created this workout to celebrate his own 69th birthday (July 3, 2008). Every year since he then, Bonilla […]

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  • Week 12, Day 1

    By Wodify Admin | In WOD | on August 11, 2017

    St. Louis – Olympic Weight Lifting Weightlifting A) Mid-Thigh Hang Snatch – 65% x 4 sets x 2 reps Every 90 secs B) Jerk – 65% x 4 sets x 2 Every 90 secs C) Clean Pull (off 35lbs bumper plates-roughly 3″ riser) – 83% x 3 sets x 3 Every 2:00 D) Back Squat […]

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  • Saturday WOD

    By Wodify Admin | In WOD | on August 11, 2017

    St. Louis – CrossFit WOD Metcon Metcon (Time) 30:00 Partner Amrap 300m Row/300m Run 20-Power Clean & Jerk 135/95 20-Pull Ups 20-Front SquatsTo start every round, one athlete will row and the other will run. Once both athletes have completed their portion of the run/row, split the remaining work up however you see fit.

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  • Friday WOD

    By Wodify Admin | In WOD | on August 10, 2017

    St. Louis – CrossFit WOD Weightlifting Back Squat (5×3) Based off 1RM 3×3 @80% 2×3 @83% Metcon Metcon (Time) 5 Rounds 10-Burpees 10-Double KB Front Racked Squats 35/25 20-Walking Lunges (body weight) Run 200m RX+ 53/35 OSC Metcon (Time) 100 Calorie Assault Bike

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  • Thursday WOD

    By Wodify Admin | In WOD | on August 9, 2017

    St. Louis – CrossFit WOD Metcon Metcon (Time) Slammin’ through a 5k Row 5,000M + 10 ball slams every 3:00WOD starts with 10 ball slams and at minutes 3,6,9,12,15,18,21,24 and 27 Perform 10 ball slams Score = time when you reach 5k. After minute 27 and if you still have meters to finish, compete the […]

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  • Wednesday WOD

    By Wodify Admin | In WOD | on August 8, 2017

    St. Louis – CrossFit WOD Metcon Metcon (3 Rounds for time) 4 Rounds Of: (12min Cap) 200m Run 16-Single Arm KB Front Racked Squats (8each arm) 35/25 *Rest 1:00 following each round. —3:00 Rest— 3 Rounds Of: (10min Cap) 1:00 Calorie Row 12-Burpee Box Jumps 24/20 *Rest 1:00 following each round. —3:00 Rest— For Time: […]

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  • Tuesday WOD

    By Wodify Admin | In WOD | on August 7, 2017

    St. Louis – CrossFit WOD Weightlifting Hang Power Clean + Squat Clean + Thruster (12x1x1x1) 12:00 EMOM, increasing however you see fit. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min Amrap 8-Hang Squat Clusters 95/65 16-Alt Pistols 32-Double Unders OSC Metcon (No Measure) 3 Sets, NFT: 10-Barball Rollouts 10-Strict TTB’s :45 Side Plank (right […]

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  • Monday WOD

    By Wodify Admin | In WOD | on August 6, 2017

    St. Louis – CrossFit WOD Weightlifting Single Arm Upright Row (3×8 Each Arm) Floor Press (3×8) Barbell Row (3×10) Metcon (No Measure) A1 Single Arm Upright Row A2 Floor Press A3 Barbell RowComplete today’s strength in order A1,A2,A3 and then rest 2:00 between rounds. Metcon Metcon (3 Rounds for reps) 3 Rounds, FGB Style: KB […]

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  • “Klepto”

    By Wodify Admin | In WOD | on August 5, 2017

    St. Louis – CrossFit WOD 4 Rounds For Time 27 Box Jumps (24/20 in) 20 Burpees 11 Squat Cleans (145/100 lbs) U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds […]

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