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WOD ARCHIVE

  • Tuesday

    By Wodify Admin | In WOD | on January 19, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Metcon (Time) WOD 9-8-7-6-5-4-3-2-1 HSPU Push Jerk (135/95) Back Squat (135/95) Deadlift (135/95)

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  • Monday WOD

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – CrossFit WOD Overhead Squat Metcon (AMRAP – Reps) 9 Minutes Running Clock Min 0,2,4,6 & 8 Do DU for 60 seconds Rest on Odd Minutes Score is Total DUs completed Metcon (Time) Rest 4 minutes, Then: WOD 2 21-15-9 OHS (135/85) Pull-ups

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  • Bootcamp

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis West – CrossFit WOD Metcon 30 Min MetCon 45sec on 15 sec off X 3 rounds Lunges Glute Bridge Jump Rope Dead Bug Box “reverse hyper” Good Morning Russian Plank Jump Rope Squat 1Min Rest

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  • Bootcamp

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – Bootcamp Metcon 30 Min MetCon 45sec on 15 sec off X 3 rounds Lunges Glute Bridge Jump Rope Dead Bug Box “reverse hyper” Good Morning Russian Plank Jump Rope Squat 1Min Rest

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  • Movement & Mobility 011815

    By Wodify Admin | In WOD | on January 18, 2015

    St. Louis – Movement & Mobility Test / Re Test Drills -OH PVC Squat -Shoulder IR Postural Drills -Crocodile Breathing -Posterior Hip Capsule Mob -Hamstring / Shoulder Drill(s) -Adduction Drill(s) -Low Trap Activation Mobility Drills -ITB / Quad -Banded ADF

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  • The Seven

    By Wodify Admin | In WOD | on January 17, 2015

    St. Louis – The Seven The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups

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  • Nutts

    By Wodify Admin | In WOD | on January 17, 2015

    St. Louis – CrossFit WOD Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate

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  • Saturday

    By Wodify Admin | In WOD | on January 16, 2015

    St. Louis, St. Louis West – CrossFit WOD Clean Metcon (Time) Partner WOD (6 Rounds ea) 5 T2B/K2E/V-up/Sit-up 5 Burpee Box Jump over (20″) 5 Cleans (135#/95#) 200M Run (outside while we have a great day!)

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  • Friday

    By Wodify Admin | In WOD | on January 15, 2015

    St. Louis, St. Louis West – CrossFit WOD Tire Flip Metcon (Time) 5 Rounds for time: 10 DB G2O (50/30 in each hand) 10 DB Squats (50/30 in ea hand front racked) 50 Mtn Climbers

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  • Bootcamp

    By Wodify Admin | In WOD | on January 15, 2015

    St. Louis – Bootcamp Metcon W Up Westside BB Situp Pullup work (Bands, V-up, Static holds) 20min AMRAP Groups of 3 (or4) Heavy sled push 15burpee Rest until your rotation in group

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  • Movement & Mobility 011515

    By Wodify Admin | In WOD | on January 15, 2015

    St. Louis – Movement & Mobility Hamstring / Hip Activation Joint Mobility Jump Rope (20/10s) Dynamic Mobility A1 Foam Roll Quad/IT A2 Standing Hip Opener A3 Couch Stretch Test / Re Test – Air Squat B1 Lower Trap Activation B2 Foam Roll Armpit B2 Overhead Stretch Test / Re Test – OH KB Walk

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  • Thursday

    By Wodify Admin | In WOD | on January 14, 2015

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Snatch

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  • Bootcamp

    By Wodify Admin | In WOD | on January 13, 2015

    St. Louis – Bootcamp Metcon Posterior chain W Up 30min AMRAP 15 Wall Ball 1min Plank 15KB RDL 1min Side plank 15Shoulder Toss 1min Side Plank

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  • Wednesday

    By Wodify Admin | In WOD | on January 13, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull Ups 10 Slam Balls (50/35) 15 Push Ups 20 DU / 50 SU

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  • Tuesday

    By Wodify Admin | In WOD | on January 12, 2015

    St. Louis, St. Louis West – CrossFit WOD Deadlift Metcon (Time) 1000M Row immediately into: 5 Rounds For Time: 20 Wall Balls (20/14) 10 Dips (Ring, Bars, Boxes)

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