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WOD ARCHIVE

  • Weightlifting

    By Wodify Admin | In WOD | on February 9, 2016

    St. Louis – Olympic Weight Lifting Power Snatch (4×3 @ 65%) Power Clean (4×3 @ 65%) Power Jerk (4×3 @ 65%) Snatch High Pull (3×3 @ 70%) To Sternum

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  • Tuesday WOD

    By Wodify Admin | In WOD | on February 8, 2016

    St. Louis – CrossFit WOD S&S: Snatch WOD: 25 Min AMRAP OSC: Rowing S&S: Snatch (14 Min E2MOM High Hang, Hang, Snatch) WOD: Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 750M Row 20M Walking Lunge 5 HSPU 20M Broad Jump 5 C2B Pull-ups 20M Prowler Push (90#/50# load) OSC: Metcon (Time) 500M Row […]

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  • Monday WOD

    By Wodify Admin | In WOD | on February 7, 2016

    St. Louis – CrossFit WOD S&S: Bench Waves Alternated with 10 reps of GHD Back Ext WOD: 15.1 Open WOD OSC: Clean and Jerk S&S: Bench Press (Waves 3×75-2×80-1×85-3×80-2×85-1×90) WOD: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / […]

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  • McGhee

    By Wodify Admin | In WOD | on February 6, 2016

    St. Louis – Hero With Fitz 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 here

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  • TILLAMN HERO WOD

    By Wodify Admin | In WOD | on February 6, 2016

    St. Louis – CrossFit WOD 7 Rounds for Time of: 7 Deadlifts 315lbs 1 Full Gasser 15 Pull-ups rest 45 sec Between Rounds Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after 9/11. During his NFL career he completed 2 Triathalons […]

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  • Weightlifting

    By Wodify Admin | In WOD | on February 6, 2016

    St. Louis – Olympic Weight Lifting Back Squat (5×5 @ 75%) Hang Clean (5×3 @ 65%) Mid Thigh halting clean deadlift (3×3 @ 80% of Clean) Single Leg Deadlift (3×5 @ 60% of backsquat)

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  • Weightlifting

    By Wodify Admin | In WOD | on February 5, 2016

    St. Louis – Olympic Weight Lifting Jerk Behind The Neck (5×3 @ 70%) Push Press (5×4 @ 75%) Jerk Dip Squat (3×5 @ 80% of Jerk)

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  • Saturday WOD

    By Wodify Admin | In WOD | on February 5, 2016

    St. Louis – CrossFit WOD S&S: Kipping Progressions/MU Progressions WOD: Partner WOD for time WOD: Metcon (Time) Partner WOD, split work as desired 25 Box Overs (24″) 25 Snatch (135/95) 50 Push Ups 25 Box Overs 25 Clean and Jerk (135/95) 50 K2E 25 Box Overs 25 Deadlifts (135/95) 50 WB passing Situps (each) 25 […]

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  • Friday WOD

    By Wodify Admin | In WOD | on February 4, 2016

    St. Louis – CrossFit WOD S&S: 4 Rounds NFT – 4 Turkish Get Ups – Max Height box jump attempts WOD: 10 Min AMRAP OSC: Airdyne work Max Height Box Jump (Measure in inches in box provided not reps) WOD: Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 WB (20/14) 30 DU 10 […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on February 3, 2016

    St. Louis – CrossFit WOD S&S: Front Squat WOD: Descending Reps OSC: Push Press S&S: Front Squat (Ascending Ladder +5%) WOD: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Slam Balls (50/30) 20″ Lateral PVC Jumps Power Cleans (155/115) OSC: Push Press (Ascending Ladder +5%) 3×70% 2×75% 1×80% 3×75% 2×80% 1×85%

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  • Wednesday WOD

    By Wodify Admin | In WOD | on February 2, 2016

    St. Louis – CrossFit WOD S&S: Power Cleans WOD: Tabata OSC: Dead Lifts S&S: Power Clean (15 Minutes Technique working to Heavy Single) WOD: Metcon (AMRAP – Reps) Tabata 8x Row for Calories 8x Situps 8x Burpees 8x Pistols (Squats) 8x Pull-ups (Ring Rows) Score is total Cal + Reps OSC: Deadlift (Ascending Ladder +5%) […]

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  • Weightlifting

    By Wodify Admin | In WOD | on February 2, 2016

    St. Louis – Olympic Weight Lifting Back Squat (3×10 @ 65%) Hang Snatch (5×3 @ 65%) Mid-Thigh Halting Snatch Grip Deadlift (3×3 @ 80%) To the Hip Overhead Squat (5×3 @ 65%)

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  • Tuesday WOD

    By Wodify Admin | In WOD | on February 1, 2016

    St. Louis – CrossFit WOD S&S: Back Squat WOD: Games Open 12.3 OSC: Hang Power Clean S&S: Back Squat (Ascending Ladder +5% 70/75/80/75/80/85%) S&S: Hand Stand Holds (No Measure) 30-45 Second Hand Stand Hold between Back Squat Rounds, If you can hold on the open floor at all, attempt for 45 sec elapsed time WOD: […]

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  • SUPERWOD #3

    By Wodify Admin | In WOD | on February 1, 2016

    St. Louis – Open Gym Metcon 12 MINUTE AMRAP 30 WALL BALLS 20/14# 30 CALORIE ROW 30 BURPEE DUMBELL SNATCH 35/20# 30 DEADLIFT 135/95# *1st round for time, then continue on for AMRAP score.

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  • Monday WOD

    By Wodify Admin | In WOD | on January 31, 2016

    St. Louis – CrossFit WOD S&S: Bench Press WOD: 10 Min AMRAP OSC: Hang Power Snatch S&S: Bench Press (Ascending Ladder +5% ) 3×70% 2×75% 1×80% 3×75% 2×80% 1×85% (Between Rounds, complete 3 Pistols each leg or Pistol Practice) WOD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 30 DU 5 ManMakers (50/35) OSC: […]

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