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WOD ARCHIVE

  • hero – bowen

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

    St. Louis – CrossFit WOD Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville […]

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  • The Seven

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

    St. Louis, St. Louis West – 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 […]

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  • Clean & Jerk

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

    St. Louis – Olympic Weight Lifting Clean Technique Jerk Technique Paused Front Squat

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  • Saturday WOD

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

    St. Louis, St. Louis West – CrossFit WOD Gymnastics Pull-up technique & progressions work Metcon (Time) For time: 45 Kettlebell swings, 53# (35#) 45 Chest to bar pull-ups 45 Sumo deadlifts, 135# (95#) 45 Shoulder to overhead, 115# (75#)

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  • Friday WOD

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

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders

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  • Bootcamp

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

    St. Louis, St. Louis West – Bootcamp Metcon Warmup, include ankle/achilles MOB Complex 1: E2MOM for 10 min Back Squat X3 AHAP into 5 Max Distance Broad Jump Complex 2: Tabata Jumping Lunge 8 Rnds Complex 3: 100 DU/300 Single 25 Pushups 50 Situps 75 Squats

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  • Movement & Mobility 031215

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

    St. Louis – Movement & Mobility Ankle Mechanics / Mobility – banded joint mobility – soft tissue (calf, foot) Anterior Hip Mechanics / Mobility – soft tissue work on thigh – banded joint mobility – couch stretch Shoulder Overhead Mobility – T spine / Rib Mobility – Lateral scap soft tissue work – Sink & […]

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  • Thursday WOD

    By Wodify Admin | In WOD | on March 11, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Bench press 40% x5 reps 50% x5 reps 60% x5 reps (only) Metcon (Time) 21-15-9 SDLHP 115# (75#) Ring Dips

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  • Wednesday

    By Wodify Admin | In WOD | on March 10, 2015

    St. Louis, St. Louis West – CrossFit WOD Double-Unders For time: L-sit hold For reps: max double unders For distance: HS walk or For time HS hold Metcon (Time) “Hanson” Five rounds for time: 30 Kettlebell swings, 32kg (24kg) 30 Burpees 30 Ab-mat sit-ups, anchored

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  • Bootcamp

    By Wodify Admin | In WOD | on March 10, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup (incl wall squat / med ball drop squat) Deadlift 5X5 alt with GHD Hip Extension 5X8-12 Partner WOD: 3 Rounds 7 Tire Flips 21 Burpee Tire Jump 500M Row / 400 M Run

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  • Tuesday WOD

    By Wodify Admin | In WOD | on March 9, 2015

    St. Louis, St. Louis West – CrossFit WOD Clean Pull + Clean 1 clean pull + 1 squat clean x 25 sets building weight over the 5 sets to a heavy/maximal weight: 1 clean pull + 1 squat clean x 2; rest 1:30-2min Metcon (Time) For time: 1 Round of “Cindy” 1 Clean & jerk, […]

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  • Weightlifting!

    By Wodify Admin | In WOD | on March 9, 2015

    St. Louis – Olympic Weight Lifting Clean Technique Jerk Technique Paused Front Squat 3 Part Pause Clean Deadlift (5RM, 95% x 5, 90% x 5) Pause in start position, above the knee, pockets.

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  • Monday

    By Wodify Admin | In WOD | on March 8, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Back squat 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Metcon (AMRAP – Rounds and Reps) Complete as many reps as possible in 10:00 of: 10 Deadlifts, 185#/125# 250m Row

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  • Bootcamp

    By Wodify Admin | In WOD | on March 8, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Med Ball Warmup Med Ball Drop Squats Technique OH Squat 5X3 off rack ok Push Press 5X3 off rack Partner AMRAP Jumping Cindy 5 Pullup 10 Pushup 15 Jumping Squats Each person completes 1 entire round, then partner

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  • The Seven

    By Wodify Admin | In WOD | on March 7, 2015

    St. Louis, St. Louis West – 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 […]

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