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WOD ARCHIVE

  • thursday wod

    By Wodify Admin | In WOD | on May 27, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (No Measure) 3 rounds: 15 cal/100m jog (easy cardio) 5-10 push ups 10 bodyweight single leg rdl r/l :30 active squat hold Metcon (2 Rounds for reps) JUST PICK ONE WORKOUT VERSION BASED ON DESIRE AND EQUIPMENT… *Bodyweight VERSION* 2 sets 8:00 amrap 2,2…4,4…6,6… air squats […]

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  • 5/28/20?/ VF HWK 47

    By Wodify Admin | In WOD | on May 27, 2020

    St. Louis – Valkyrie Fitness Warm-up 4 rounds 20 cal row +Walkouts x10 + cross symmetry x10 Weightlifting Push Press 3×6 @70% + Goblet Reverse lunges x20ttl (25lbs) RDL 4×6 @70% or 30% of your deadlift + DB Tricep kicks backs x12ttl Push Press Romanian Deadlift Metcon Metcon (Time) Metcon 2 rounds *KB Swings AA […]

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  • 5/27/20? / VF HWK 46

    By Wodify Admin | In WOD | on May 26, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m run 800m row Metcon Metcon (Distance) 6 min Amrap Burpees x1 100m run X2 200m …. how far can you get ? Weightlifting Primer 2x Wide Grip BTB PP Overhead Squats x10 Overhead Squats 4×6 60% or 5lbs heavier than behavior + DB shoulder Press x12 (12/15/20) Pendlay […]

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  • tuesday wod

    By Wodify Admin | In WOD | on May 25, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (No Measure) 3 rounds 10 rdls r/l 5 inchworm + push up 20 flutter kicks r/l 10 groiners (total) Metcon (AMRAP – Rounds and Reps) 20:00 amrap 20 db step ups 20 alt v ups 10 devil presses 50 double undersOne 50#/35# dumbbell. Scale to a […]

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  • 5/26/20? / VF HWK 45

    By Wodify Admin | In WOD | on May 25, 2020

    St. Louis – Valkyrie Fitness Warm-up Warm up 600m run 2 rounds Banded Good Morning x10 Banded Lateral walks x10ttl Metcon Weightlifting Primer 2x RDL x10 Good Morning x10 Deadlift 4×4 @70% Do one warm up set of 8 at 65% then start your first set. Build each set+ DB Incline Bench x20 (10/12/15) Decline […]

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  • Monday wod

    By Wodify Admin | In WOD | on May 24, 2020

    St. Louis – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereBent […]

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  • Memorial Day Murph Brush up

    By Wodify Admin | In WOD | on May 22, 2020

    St. Louis – CrossFit WOD Metcon (Time) Well it’s here! Monday is your best Murph ever if you’ve been with us the past 10 weeks. This week is a low intensity brush up. Keep the muscles awake, but without too much stress. 1 Mile Run – Medium Intensity (about 60-90 seconds slower than your best […]

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  • 5/23/20? / VF HWK 44

    By Wodify Admin | In WOD | on May 22, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 600m run 600m row A: 2×20 DB Lateral lunges (12/15) Landmine Thrusters (start with 15lbs on the bar and build each set) 4×20 + DB S/L Deadlifts (two hands) x6 ea 2 min Amrap Wall balls x10 Alt cups x10ttl Metcon 20 min Goblet squats x20 Burpees […]

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  • friday wod

    By Wodify Admin | In WOD | on May 21, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (3 Rounds for reps) round 1 9:00 amrap 100m run 5 box jumps 15 swings rest/transition 1:00 round 2 9:00 amrap 100m run 10 sit ups 10 push up 10 air squats rest/transition 1:00 round 3 9:00 amrap 100m run 2-4-6-8… burpeesshort distance running should encourage […]

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  • 5/21/20? / VF HWK 43

    By Wodify Admin | In WOD | on May 20, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m run 2 rounds S/A Upright Row x10 ea (8/10) Cross symmetry pulldowns x10 Weightlifting Push Press 4×5 @70%+ Decline Push Ups x10 Romanian Deadlift (RDL) 4×6 @70% or 35% of your deadlift + wreck bag (on the shoulder) stairs x2 Push Press Romanian Deadlift Metcon Metcon (Time) 3 […]

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  • thursday wod

    By Wodify Admin | In WOD | on May 20, 2020

    St. Louis – CrossFit WOD At Home Wod Metcon (No Measure) 3 rounds 10 db/kb single leg rdl r/l 5 sumo inchworms 10 step back lunges (total) 50′ OR 20 seconds single arm oh carry OR hold Metcon (8 Rounds for reps) 8 rounds amrap 1:30 *15 thrusters (light) remaining time, bar hop overs or […]

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  • 5/20/20? / VF HWK 42

    By Wodify Admin | In WOD | on May 19, 2020

    St. Louis – Valkyrie Fitness Warm-up Lunge matrix 2x 6 laps 600m row 4 laps 400m row 2 laps 200m row Weightlifting Supported Rows 4×6 (start 5lbs heavier than last week) + DB Curtsey lunges x20ttl (15/20) Glute Bridge 3×5 @80% + wreck bag over the shoulder toss 10ttl or 5 with 100lb Chest Supported […]

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  • wednesday wod

    By Wodify Admin | In WOD | on May 19, 2020

    St. Louis – CrossFit WOD Metcon (No Measure) Okay guys, thanks for the emails regarding park wod interest. For those that reached out, I need a final time from you. Please, if you can make either time just write that in your next email to me. If you can only make one time just list […]

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  • VF HWK 41

    By Wodify Admin | In WOD | on May 18, 2020

    St. Louis – Valkyrie Fitness At Home Wod Warm up 5 rounds 20 Air squats 20 Push ups 10 Inverted rows or pull ups 4 Rounds Each Circuit :45 as rest after each round 4 more reps than last week!!! C1 DB Front Squats x16 DB Front Delt Raises x16 DB FWD lunges x16 Wall […]

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  • tuesday wod

    By Wodify Admin | In WOD | on May 18, 2020

    St. Louis – CrossFit WOD Metcon (No Measure) Hey everyone! Been trying to plan something outside if the weather would ever cooperate with us! So here it is! This Thursday, I will be going to Forest Park for a class workout. If this sounds fun and you are comfortable being around myself along with 6-8 […]

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