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WOD ARCHIVE

  • Zeus

    By Wodify Admin | In WOD | on December 6, 2014

    St. Louis, St. Louis West – CrossFit WOD Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats

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  • Saturday

    By Wodify Admin | In WOD | on December 5, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 25min Amrap: Partner WOD 50 wall balls 50 double unders 40 box jumps 40 ttb’s 30 pull ups 30 bar facing burpees 20 cleans 20 jerks 10 snatches 10 burpee pull ups *With partner, complete the following together, splitting the work […]

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  • Friday

    By Wodify Admin | In WOD | on December 4, 2014

    St. Louis, St. Louis West – CrossFit WOD Deadlift Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

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  • Movement & Mobility 120414

    By Wodify Admin | In WOD | on December 4, 2014

    St. Louis, St. Louis West – Movement & Mobility A Dynamic Warm Up -joint mobility -walkouts -single leg dead lift -world’s greatest -dive bomber push up -low back roll up + groiner -crab walk / stretch B Squat Therapy Circuit -group A (banded ankle) -group B (banded hip) -group C (peanut work) -group D (goblet […]

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  • Thursday

    By Wodify Admin | In WOD | on December 3, 2014

    St. Louis, St. Louis West – CrossFit WOD (No Measure) Skills: 3 rounds for quality :30 ring/bar support (thumbs out) :30 handstand hold on wall 10 – push ups (AHAP, use weight) 6 – slow eccentric dips *work with a partner today Metcon (AMRAP – Reps) 3 min Amrap: Prowler Push (50′ Distance = 1 […]

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  • Wednesday

    By Wodify Admin | In WOD | on December 2, 2014

    St. Louis, St. Louis West – CrossFit WOD Muscle Clean Metcon (Time) 3 rounds for time of: 15 hang power clean 135/95 30 wallballs 45 double unders *Scale weight of barbell and wallball as needed. Double unders scale to 90 single unders.

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  • Tuesday

    By Wodify Admin | In WOD | on December 1, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (Time) 15-12-9-6-3 of: Front Squats 95/65 Lateral Burpees over Bar C2B pull ups *scale c2b pull ups to pull ups, (strict) ring rows, (strict) banded pull ups.

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  • Monday

    By Wodify Admin | In WOD | on November 30, 2014

    St. Louis, St. Louis West – CrossFit WOD Split Jerk Single Arm Dumbell Press Metcon (AMRAP – Rounds and Reps) 15min Amrap 9 deadlifts 155/105 12 hand release push ups 15 box jumps

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  • Murph

    By Wodify Admin | In WOD | on November 29, 2014

    St. Louis, St. Louis West – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

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  • Jenny HERO WOD

    By Wodify Admin | In WOD | on November 29, 2014

    St. Louis, St. Louis West – CrossFit WOD Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 OHS – 45# 20 Back Squat – 45# 400M Run

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  • Saturday

    By Wodify Admin | In WOD | on November 28, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (AMRAP – Rounds and Reps) 12min Amrap Row 300/250m 20- swings 70/53 10- hspu 5- MUs Strict DB seated press sub for hspu Burpee pull ups sub for MUs

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  • Friday

    By Wodify Admin | In WOD | on November 27, 2014

    St. Louis, St. Louis West – CrossFit WOD Power Clean & Jerk Snatch Metcon (AMRAP – Rounds and Reps) 7min Amrap: Clean and Jerks 135/95 TTBs Ascending Ladder x 3s 3-3-6-6-9-9-etc.

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  • Thursday

    By Wodify Admin | In WOD | on November 26, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) “Don’t Drop the Turkey” In teams of 3 (Regular members may do teams of 2) complete the following: 2000M Row Buy In, then: 150 Wall Ball (20/14) 100KB Swings (53/35) **New/Visiting will do Russian swings 50 Man Makers (53/35) (Sub burpee for new/never crossfit) 100 […]

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  • Wednesday

    By Wodify Admin | In WOD | on November 25, 2014

    St. Louis, St. Louis West – CrossFit WOD Deadlift Metcon (AMRAP – Rounds) Every minute, on the minute, for 24min: Minute 1- 10 pull ups Minute 2- 6 burpee box overs 24/20 Minute 3- 10 DUs + 10 DB ground to overhead 55/35

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  • Tuesday

    By Wodify Admin | In WOD | on November 24, 2014

    St. Louis, St. Louis West – CrossFit WOD Hang Clean Clean Metcon (AMRAP – Rounds and Reps) 12 min Amrap 5- hang cleans 155/105 10- pistols 15- cal row

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