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WOD ARCHIVE

  • thursday wod

    By Wodify Admin | In WOD | on July 15, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 10:00 Flow 10/7 Calorie Row 10 Inchworms 20 Ring rows OR Bent Over BB […]

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  • 7/16/20? / #365 Barbell Club

    By Wodify Admin | In WOD | on July 15, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up 800m run 3 round Cindy Pull ups x5 Push ups x10 BW Squats x15 Weightlifting T-Bar Row […]

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  • 7/15/20? /#357 Barbell Club

    By Wodify Admin | In WOD | on July 14, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up Bike 30 cals + 300m ski Lunge matrix x2 Weightlifting Back Rack Lunges 3x5ea @75% (work across […]

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  • wednesday wod

    By Wodify Admin | In WOD | on July 14, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Weightlifting Split Jerk (8×3) reintroducing this one! start light and build as you see fit. focus on technique […]

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  • Tuesday wod

    By Wodify Admin | In WOD | on July 13, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon Metcon (3 Rounds for reps) 3 sets 7:00 Amrap 3-6-9-12. . . Hand Release Push Ups Deadlifts […]

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  • 7/14/20? / #363 Barbell Club

    By Wodify Admin | In WOD | on July 13, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up 2 rounds 20 cal bike + 600m run 2 rounds Shoulder stretch complex :15 sec ea (Assume […]

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  • Monday wod

    By Wodify Admin | In WOD | on July 12, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Weightlifting Front Squat (5×5) Build through 3 sets and stay at the same weight for sets 3,4,&5. If […]

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  • 7/13/20? / #362 Barbell Club

    By Wodify Admin | In WOD | on July 12, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up Warm up 600m run + 20 cal ski 2 rounds DB lateral step ups x10 ea (10lbs) […]

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  • “LAURA MAYES”

    By Wodify Admin | In WOD | on July 11, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD 4 Rounds for Time 40 Double-Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 12 Burpees This […]

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  • saturday wod

    By Wodify Admin | In WOD | on July 10, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon Metcon (3 Rounds for reps) 3 sets: set 1-8:00 AMRAP 1000/800m Row OR 800m Run Buy-in 2-4-6-8-10… […]

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  • 7/11/20?

    By Wodify Admin | In WOD | on July 10, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Weightlifting Warm up 2 rounds 500m row 400m run 200m ski 2 rounds Lateral lunges x10ttl Step ups […]

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  • Friday wod

    By Wodify Admin | In WOD | on July 10, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 2 rounds 2:00 row 20 bent rows (empty bar) 10 push up to downward […]

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  • 7/9/20? ? #361 Barbell Club

    By Wodify Admin | In WOD | on July 8, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up Bike 50 cals 4 rounds 10 jumping Jacks 10 Alt reverse lunges 100ft sled drag (25lbs) Weightlifting […]

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  • Thursday wod

    By Wodify Admin | In WOD | on July 8, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 3 rounds 1:00 row 20 lateral step ups 10r10l 10 air squats 5 inchworms […]

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  • Wwdnesday wod

    By Wodify Admin | In WOD | on July 7, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Option 1 40′ Flow *200m single arm farmer carry 100 double […]

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