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WOD ARCHIVE

  • Movement & Mobility 111614

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

    St. Louis – Movement & Mobility A General Joint Mobility Warm Up B Soleus / Calf Work Banded Ankle Mobility Big Toe Stretch C Glute Work Banded Posterior Hip Capsule Test │ Re Test w/ Air Squat D T Spine Mobility E Banded Shoulder Series Banded Wrist Series Test │ Re Test w/ HSPU or […]

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  • Hero – Weston

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

    St. Louis, St. Louis West – CrossFit WOD Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45#

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  • Saturday

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) “RJ” 5 Rounds: (50min time cap) 800m Run 5- rope climbs 50- push ups *too much volume? Grab a buddy, partner up and run the 800m together. Split the rope climbs and push ups however you’d like, one person working at a time.

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  • Friday

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

    St. Louis, St. Louis West – CrossFit WOD Clean Metcon (AMRAP – Rounds and Reps) 12min Amrap: 12- DB deadlifts 55/35 9- DB hang power cleans 6- DB push jerks

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  • Thursday

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (AMRAP – Rounds) 10min EMOM 10-15 Cal row Rest 2min 10min EMOM 7- ring dips (Scale to DB push ups or HRPU) Rest 2 min 10min EMOM 20- Double Unders + 7 Ttb’s ( scale to abmat sit ups or v ups)

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  • Wednesday

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

    St. Louis, St. Louis West – CrossFit WOD Front Squat Metcon (Time) For time: 1200m Run 63- KB swings 36- pull ups

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  • Tuesday

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

    St. Louis, St. Louis West – CrossFit WOD Snatch Metcon (AMRAP – Rounds and Reps) “Three Wise-men” Jeremy (4min amrap) 5- hang (full) snatch 185/125 10- burpees over barbell Rest 2 min Metcon (AMRAP – Rounds and Reps) Beau (4min amrap) 15- box jump overs 24/20 30- wallballs 20/14 Rest 2 min Metcon (AMRAP – […]

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  • Monday 11/10

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

    St. Louis, St. Louis West – CrossFit WOD Push Press Metcon (AMRAP – Rounds and Reps) 10 min Amrap 5- push press 115/75 10- deadlifts 30- double unders

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  • “OHSQT Prep”

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

    St. Louis – Movement & Mobility A General Mobility Sequence 15 Burpees B T Spine Smash C Banded Shoulder 4 Way Banded Wrist D Banded Hip 2 Way Banded Ankle E Quad Smash x 5 Min Banded Hip Extension x 2 Min Couch Stretch x 2 Min Test │ Re Test OHSQT

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  • Hero – Coe

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

    St. Louis, St. Louis West – CrossFit WOD Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups

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  • Saturday 11/8

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) Partner WOD: 2 Rounds: 30 clean and jerks 115/75# 30 box jumps 30 wallballs 30 shoulder to overhead 115/75# 30 wallballs 30 box jumps 30 squat cleans 115/75# *one partner working at a time.

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  • Friday 11/7

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

    St. Louis, St. Louis West – CrossFit WOD Hang Snatch Metcon (Time) 10 Rounds for Time and Load: 1- Snatch (any style) 1- round of “Cindy” (5 pull ups, 10 push ups, 15 squats) *you only get 1 attempt per rd, make or miss, immediately into 1rd of Cindy Metcon (Weight) 10 Rounds for Time […]

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  • Movement & Mobility 110614

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

    St. Louis – Movement & Mobility A General Joint Mobility Warm Up B Ankle • Dorsiflexion Clearing • Plantarflexion Clearing Test │ Re Test w Air Squat C Hip • Smash (hamstring, glute) • Banded Compression Test │ Re Test w Air Squat D Shoulder • T Spine Smash • Overhead Box Stretch • Sink […]

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  • Thursday 11/6

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

    St. Louis, St. Louis West – CrossFit WOD The CrossFit Total (Total Weight)

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  • Wednesday 11/5

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

    St. Louis, St. Louis West – CrossFit WOD 1+1/4 Front Squat Squat to the bottom, come up just above parallel then drop back into the hole and bounce out of the bottom and stand up completely.4×6 Front Squat 1&1/4@4011 Romanian Deadlift Metcon (Time) For time: 25- Thrusters 95/65# 50- Double Unders 400m run 25- Thrusters […]

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