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WOD ARCHIVE

  • Movement & Mobility 121814

    By Wodify Admin | In WOD | on December 18, 2014

    St. Louis – Movement & Mobility General Warm Up -20/10 Jump Rope x 5 Min -Walkout -Single Leg DL -Dive Bomber Push Up Test – 2 Min Squat Single Leg Dead Lift -ASLR -Glute Smash -Seated Hip Openers -KB ASLR -Arch Smash Air Squat -Toe Touch Squat -TT Squat & Reach -T Spine Ext Mob […]

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  • Thursday

    By Wodify Admin | In WOD | on December 17, 2014

    St. Louis, St. Louis West – CrossFit WOD Tabata (No Measure) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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  • Wednesday

    By Wodify Admin | In WOD | on December 16, 2014

    St. Louis, St. Louis West – CrossFit WOD Front Rack Lunge Romanian Deadlift Metcon (Time) For time: 30-Goblet squats 70/55 30-KB swings 70/55 30-Box jumps 30/24 20-Goblet squats 20-KB swings 20-Box jumps 10-Goblet squats 10-KB swings 10-Box jumps

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  • tuesday

    By Wodify Admin | In WOD | on December 15, 2014

    St. Louis, St. Louis West – CrossFit WOD Muscle Snatch Metcon (Time) For time: DB snatches (alternating arms each rep) 70/55# 10-8-6-4-2 Push Ups 25-20-15-10-5 DUs 50-40-30-20-10

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  • Monday

    By Wodify Admin | In WOD | on December 14, 2014

    St. Louis, St. Louis West – CrossFit WOD Clean + 2 FS + Jerk Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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  • Movement & Mobility 121414

    By Wodify Admin | In WOD | on December 14, 2014

    St. Louis – Movement & Mobility A General Warm Up -Joint Mobility -Walkout -Single Leg DL -DB Push Up -Squat -Lunge Overhead Press -T Spine Ext -Banded Shoulder -Banded Lunge Dead Lift -Posterior Hip Smash -Banded Hip Flexion -Couch Stretch -Banded Ankle DF

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  • Murph

    By Wodify Admin | In WOD | on December 13, 2014

    St. Louis, St. Louis West – CrossFit WOD Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run

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  • Saturday

    By Wodify Admin | In WOD | on December 12, 2014

    St. Louis, St. Louis West – CrossFit WOD Shoulder Press Split Jerk Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: Teams of 2: Partner A completes one rd of Cindy while Partner B completes the bear complexes. Partner A&B will switch when both have completed their work. 1 round of “Cindy”: 5 pull ups […]

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  • Friday

    By Wodify Admin | In WOD | on December 11, 2014

    St. Louis, St. Louis West – CrossFit WOD Barbell Back Rack Walking Lunges Metcon (AMRAP – Rounds and Reps) 12min Amrap 50 box jumps (24/20) 40 bar facing burpees 30 front squats (165/115) 20 shoulder to overhead 10 muscle ups Scale barbell weight as needed, you’ll be using the same weight for both front squats […]

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  • Movement & Mobility 121104

    By Wodify Admin | In WOD | on December 11, 2014

    St. Louis – Movement & Mobility Dynamic Warm Up -walkout -single leg DL -world’s greatest -squat & reach -lateral lunge Test #1 – OH Double KB Walk Thoracic Mobility -T Spine Opener -Kneeling Halo -Kneeling Windmill -Hang Stretch Test #2 – Goblet Squat Hip Mobility -Post Hip Smash -Lotus Regression -Kneeling Extension -Couch Stretch

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  • Thursday

    By Wodify Admin | In WOD | on December 10, 2014

    St. Louis, St. Louis West – CrossFit WOD Max Height Box Jump Metcon (Time) “Jerry” Run 1 mile 2000m row Run 1 mile

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  • Wednesday

    By Wodify Admin | In WOD | on December 9, 2014

    St. Louis, St. Louis West – CrossFit WOD Snatch Metcon (AMRAP – Rounds and Reps) For completed rds and reps: 5x3min amraps with 1min rest following each rd of: 4 power snatches 115/75 6 back racked lunges (3 per leg) 24 DUs *pick up where you left off each rd. Example: 3min runs out when […]

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  • Tuesday

    By Wodify Admin | In WOD | on December 8, 2014

    St. Louis, St. Louis West – CrossFit WOD Clean Metcon (Time) 500m Row, then, 9-15-21 of Power cleans (135/95) 18-30-42 of HR Push ups then, 500m row Workout starts with 500m row and finishes with a 500m row. In between the rows, 9 power cleans, then 18 HR push ups; 15 power cleans, then 30 […]

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  • Monday

    By Wodify Admin | In WOD | on December 7, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (Time) For Time: 50 sit ups 50 DUs 50 sit ups 50 walking lunges 50 sit ups 50 burpees 50 sit-ups Sub 100 single unders for the DUs. 50 total walking lunges, 25 per leg.

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  • Movement & Mobility 120714

    By Wodify Admin | In WOD | on December 7, 2014

    St. Louis – Movement & Mobility General Warm Up Joint Mobility Walkout Single Leg DL World’s Greatest Dive Bomber Push Up Squat Lower Mobility Banded Hip Extension Banded Lateral Opener Banded Ankle Opener Test │ Re Test Goblet Squat Upper Mobility T Spine Smash KB Arm Bar KB Windmill Test │ Re Test KB OH […]

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