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WOD ARCHIVE

  • Sunday Hero

    By Wodify Admin | In WOD | on January 30, 2016

    St. Louis – CrossFit WOD Moon (Time) 7 Rounds for Time: 10 Dumbbell Split Snatch Right Arm, 40# 1 Rope Climb, 15′ 10 Dumbbell Split Snatch Left Arm, 40# 1 Rope Climb, 15′ *Alternate Feet in Split Snatches*In honor of U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, died on July 13, 2010To learn […]

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  • Weightlifting

    By Wodify Admin | In WOD | on January 29, 2016

    St. Louis – Olympic Weight Lifting Power Clean (4×3) Work at 75% of 1RM Clean and Jerk. Target 5kg increase / week if work sets are above 130kg. Target 2.5kg increase / week if work sets are below 130kg. Front Squat (1×1, 3×2) Work at 90% of 1RM Front Squat for a single, then decrease […]

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  • Saturday WOD

    By Wodify Admin | In WOD | on January 29, 2016

    St. Louis – CrossFit WOD S&S: Gymnastics work on your own 15 minutes to work on any of the following: – Kipping Pull-ups – Muscle-ups – Skin the Cat – TTB WOD: Metcon (Time) 4 Partner WOD (Split work for SPEED) 200 Cal Airdyne 200 Pull-ups 200 Snatch (95/65) 200 Air Squats 200 Push Ups […]

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  • Friday WOD

    By Wodify Admin | In WOD | on January 28, 2016

    St. Louis – CrossFit WOD S&S: OHS WOD: Games Open 12.1 OSC: Power Snatch EMOM S&S: Metcon (AMRAP – Reps) 3 Rounds of Double Unders 60 seconds work 60 seconds rest Record your longest unbroken string of DU during any of the 3 work periods (If you go over 60 seconds without breaking, count your […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on January 27, 2016

    St. Louis – CrossFit WOD S&S: 15 min to find 1RM Behind Neck Split Jerk WOD: 6 RFT Plate Movements OSC: Dead Lift OSC: Behind The Neck Jerk (15 Min to find 1RM) WOD: Metcon (Time) 6 RFT 20M Plate Pinch Carry (45/25) 20M OH Walking Lunge (45/25) 20 Bounding Plate Jumps (your 2 plates […]

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  • Wednesday WOD

    By Wodify Admin | In WOD | on January 26, 2016

    St. Louis – CrossFit WOD S&S: 4 Rounds NFT 10 Pendlay Rows (95/65 – Heavier if you are comfortable) 10 WB Half Moons (20/14) WOD: Almost Nancy OSC: Strict Press WOD: Metcon (Time) Almost Nancy 5 RFT 500M Row 15 OHS (95/65) OSC: Strict Press 3×65% 2×70% 1×75% 3×70% 2×75% 1×80%

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  • Tuesday WOD

    By Wodify Admin | In WOD | on January 25, 2016

    St. Louis – CrossFit WOD S&S: High Hang Snatch + Hang Snatch + Snatch (12 Min EMOM @ up to 70% 1RM Power Snatch) High Hang Snatch Hang Snatch Snatch WOD: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# […]

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  • Weightlifting

    By Wodify Admin | In WOD | on January 25, 2016

    St. Louis – Olympic Weight Lifting Power Snatch + Snatch Snatch Complex – 5 min to complete all sets. 1st Set: 1 PS +1 Snatch at 85% of 1RM Snatch 2nd Set: 2 PS + 2 Snatches at 80% of 1RM Snatch 3rd Set: 3 PS + 3 Snatches at 75% of 1RM Snatch Target […]

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  • Monday WOD

    By Wodify Admin | In WOD | on January 24, 2016

    St. Louis – CrossFit WOD S&S: Front Squat (Ascending Ladder 5% heavier than last week) Front Squat 3×65% 2×70% 1×75% 3×70% 2×75% 1×80% WOD: Metcon (Time) (RX+ is 70 Reps) 50 KBs (53/35) Rest to 3 Min on clock 50 Thrusters (45/33) Rest to 6 Min on clock 50 Mountain Climbers Rest to 9 Min […]

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  • Weightlifting

    By Wodify Admin | In WOD | on January 23, 2016

    St. Louis – Olympic Weight Lifting Clean Work to 95% of 1RM Clean and Jerk for a single, then decrease for Drop Sets 2×2. For Drop Sets 2×2, decrease 15kg down if work single is above 130kg. For Drop Sets 2×2, decrease 10kg down if work single is below 130kg. Target 5kg increase / week […]

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  • Sunday Afternoon Hero

    By Wodify Admin | In WOD | on January 23, 2016

    St. Louis – CrossFit WOD Metcon (AMRAP – Rounds and Reps) BAZ AMRAP in 30 minutes 30 Double Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb […]

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  • ROY

    By Wodify Admin | In WOD | on January 23, 2016

    St. Louis – Hero With Fitz Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here

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  • Weightlifting

    By Wodify Admin | In WOD | on January 22, 2016

    St. Louis – Olympic Weight Lifting Power Clean (4×3 @ 75%) Work at 75% of 1RM Clean and Jerk. Target 5kg increase / week if work sets are above 130kg. Target 2.5kg increase / week if work sets are below 130kg. Front Squat (1×1 @ 90%, 3×2 @ -45/35#) Work at 90% of 1RM Front […]

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  • Saturday WOD

    By Wodify Admin | In WOD | on January 22, 2016

    St. Louis – CrossFit WOD S&S: Gymnastics Practice WOD: Partner 5RFT S&S: Double-Unders (Record your max set DU for the day) Pick 1-2 skills you feel week at. Coaches will demo and critique. – Double Unders – Rope Climbs – Pull Ups – Muscle Ups – Kipping HSPU Metcon (Time) Partner WOD splitting work as […]

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  • Friday WOD

    By Wodify Admin | In WOD | on January 21, 2016

    St. Louis – CrossFit WOD S&S: Squat Clean WOD: 8 Min AMRAP Bear Complex OSC: Snatch S&S: Clean (2 Reps EMOM) 15 Min EMOM Cleans (Squat Cleans) First 5 rounds build to solid working set Last 10 rounds complete at same weight WOD: Metcon (AMRAP – Reps) 8 Min AMRAP 40 seconds work, 20 seconds […]

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