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WOD ARCHIVE

  • Clean and Jerk

    By Wodify Admin | In WOD | on March 30, 2015

    St. Louis – Olympic Weight Lifting Clean Technique Jerk Technique Clean Pull + Power Clean (3x CP + 1x Power Clean) Clean Pull (Tempo is 52X0) Push Jerk (3sec pause in dip and catch)

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  • Tuesday

    By Wodify Admin | In WOD | on March 30, 2015

    St. Louis, St. Louis West – CrossFit WOD 3 Position Power Snatch Three position power snatch x5 (50%,55%,60%,70%,70%) 1 Tall power snatch 1 Mid-thigh power snatch 1 Power snatch Metcon (Time) 800m run, rest 4 min 400m run, rest 2 min 200m run, rest 1 min 100m run Metcon (Time) Metcon (Time) Metcon (Time)

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  • Monday

    By Wodify Admin | In WOD | on March 29, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Start by taking 10% off 1RM back squat, then add 10# Back squat 75% x5 reps 85% x3 reps 95% x1 reps + Metcon (Time) 15-12-9 reps for time of: Double kettlebell swings, 24kg/16kg (each hand) Thrusters, 24kg/16kg (each hand)

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  • Bootcamp

    By Wodify Admin | In WOD | on March 29, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup EMOM 10 Min 10 Wall Ball 10Pushup rest 3 min EMOM 10 min DL X 3 Reps AHAP Box Jump X 5 Rest 3 min EMOM 10 min Jump Lunge X 10 rest 3 min Midline work, 2-3 sets Ab Roll Out X 10 Side plank […]

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  • The Seven

    By Wodify Admin | In WOD | on March 28, 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-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven […]

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  • Snatch

    By Wodify Admin | In WOD | on March 27, 2015

    St. Louis – Olympic Weight Lifting Snatch Technique Positional stretches, Squatting quad practice, pause practice Muscle Snatch (90% for 2×5) Behind the Neck Strict Press in Split Position (90% for 2×5)

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  • Saturday WOD

    By Wodify Admin | In WOD | on March 27, 2015

    St. Louis, St. Louis West – CrossFit WOD Strength/Skill 15 min working pull-up or muscle-up progressions/technique Metcon (Time) For time: 2 Muscle-ups (4 pull-ups, 4 dips) 50 Kettlebell Swings, 53(35#) 4 Muscle-ups (8 pull-ups, 8 dips) 40 Kettlebell Swings, 53(35#) 6 Muscle-ups (12 pull-ups, 12 dips) 30 Kettlebell Swings, 53(35#) 8 Muscle-ups (16 pull-ups, 16 […]

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  • Bootcamp

    By Wodify Admin | In WOD | on March 26, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Back Squat AHAP 5X5 alt with 3 SOLO tire flips For Time: 50 Side Lunges 25 Box Pushups 50 Jump squats 25 Box Pushups 50 Box Step Ups 25 REGULAR Pushups 100 4count Flutterkicks

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  • Friday 3/27 WOD

    By Wodify Admin | In WOD | on March 26, 2015

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5 Masters 55+ (Time) For […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on March 25, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Start by taking 5% off 1RM bench press, then add 5# Bench press 70% x3 reps 80% x3 reps 90% x3 reps + 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row

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  • Bootcamp

    By Wodify Admin | In WOD | on March 24, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Clean technique / intro 4 Rounds: 400m Run 5 HEAVY Front squats 15 KB Swings

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  • Wednesday WOD

    By Wodify Admin | In WOD | on March 24, 2015

    St. Louis, St. Louis West – CrossFit WOD Handstand Push-ups 3 sets not for time: beginner – handstand hold x :05-:30 secs, 3-5 HSPU negatives w/4 secs count; advanced – handstand hold x :30-1:00, 3×3 kipping, strict, or deficit HSPU Metcon (Time) 15-12-9-6-3 reps for time: Handstand push-ups Stationary barbell lunges, 135# (95#)

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  • Weightlifting Snatch Technique

    By Wodify Admin | In WOD | on March 23, 2015

    St. Louis West – Olympic Weight Lifting Snatch Technique Positional stretches, Squatting quad practice, pause practice Muscle Snatch (5RM, 2×5 @ 90%) Behind the Neck Strict Press in Split Position (5RM, 2×5 @ 90%)

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  • Tuesday WOD

    By Wodify Admin | In WOD | on March 23, 2015

    St. Louis, St. Louis West – CrossFit WOD 3 Position Squat Clean 5×3 Three Position Cleans (squat) 1 high hang clean + 1 hang clean + 1 full clean (floor) Metcon (Time) Partitioned “Badger” Three rounds for time: 30 Squat cleans, 95#/65# 30 Pull-ups Run 800m Rest 2:00

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  • WOD Class 3/23/15

    By Wodify Admin | In WOD | on March 22, 2015

    St. Louis, St. Louis West – CrossFit WOD Weightlifting Start by taking 10% off 1RM back squat, then add 10# Back squat 70% x3 reps 80% x3 reps 90% x3 reps + Back Squat Metcon (Time) Complete the following for time: 20 Push jerks, 185# (125#) 40 Over-bar burpees For this workout, the athlete may […]

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