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WOD ARCHIVE

  • Movement & Mobility 092814

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

    St. Louis – Movement & Mobility A Posterior Shoulder Lax Ball Smash x 2 Upper Back Lax Ball Smash x 2 Anterior Shoulder Lax Ball Smash x 2 Banded Shoulder 2 Way (overhead & dip) x 2 Banded Wrist x 2 Test │ Re Test: Dip B Quad Lax Ball Smash x 3 Lateral Hip […]

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  • “Blake”

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

    St. Louis, St. Louis West – CrossFit WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups

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  • Saturday 9/27

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) Partner WOD (split work evenly by each doing 1 movement for full reps then partner doing theirs) Buy-in: 4x200M Run each (Alternating for 1 mile total) 3 Rounds 15 Goblet Squats each (53#/35#) 12 TTB each 9 Push Ups each 6 Pull Ups each 3 […]

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  • Friday 9/26

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

    St. Louis, St. Louis West – CrossFit WOD Snatch 20 Min E2MOM High Hang Snatch Hang Snatch Snatch (All reps w/full squat) work @ 60% of 1RM – This is a technique day Metcon (AMRAP – Reps) 4 Min AMRAP Total DUs / SUs 2 Min Rest Must do DUs for RX Metcon (AMRAP – […]

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  • Movement & Mobility 092514

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

    St. Louis – Movement & Mobility A – Ankle Work • Calf Smash & Diagnostics x 10 • Banded Ankle x 2 B – Hip Work • Posterior Hip Smash x 2 • Partner Hip Scour x 3 C – Shoulder Work • T Spine Smash x 2 • Partner IR Mob x 2 Test […]

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  • Thursday 9/25

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

    St. Louis, St. Louis West – CrossFit WOD Turkish Get Up 4 Rounds NFT 4 Turkish Getups (53#/35#) 5 Renegade Rows (35#/25#) Metcon (Time) 21 Push Jerk (135#/85#) 21 Calorie Row 15 Push Jerk 15 Calorie Row 9 Push Jerk 9 Calorie Row RX+ Allowed

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  • Wednesday 9/24

    By Wodify Admin | In WOD | on September 23, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat 8×50% @ 3201 Tempo 6×60% @ 3201 Tempo 5×70% @ 3201 Tempo 3×80% 2×90% 1×100%(+) Metcon (Time) 800M Run 20 Back Squats (135#/95#) 20 KBS (53#/35#) 15 Back Squats 15 KBS 10 Back Squats 10 KBS 5 Back Squats 5 KBS (This is from the […]

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  • Tuesday 9/23

    By Wodify Admin | In WOD | on September 22, 2014

    St. Louis, St. Louis West – CrossFit WOD Deadlift Dead Lift 5×5 @ 75% of 1RM Alternate with 60 Second Plank Holds Metcon (AMRAP – Reps) 5 Minute AMRAP Burpee Box Over -Rest 3 Min Metcon (AMRAP – Reps) 3 Min AMRAP Burpees

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  • Monday 9/22

    By Wodify Admin | In WOD | on September 21, 2014

    St. Louis, St. Louis West – CrossFit WOD Split Jerk In 25 Minutes, establish 1RM Split Jerk Metcon (Time) 1000M Row then 3RFT 20M Long Jump 20 Push Press (75#/55#) 20M Bear Crawl 20 SDLHP (75#/55#) then 1000M Row

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  • Movement & Mobility 092114

    By Wodify Admin | In WOD | on September 21, 2014

    St. Louis – Movement & Mobility A Torque Test (the push up) x 5 T Spine Mob w/ Plate x 5 Hang Stretch x 1 Partner Internal Rotation Mob x 2 Bully Stretch x 2 Forearm Smash x 2 Banded Wrist Mob x 2 Test │ Re Test: Push Up B Quad Smash x 3 […]

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  • Holbrook

    By Wodify Admin | In WOD | on September 20, 2014

    St. Louis – CrossFit WOD Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute

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  • Saturday 9/20

    By Wodify Admin | In WOD | on September 19, 2014

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) Partner WOD (split work evenly) 30 Box Jump overs (24″/20″) 50 DeadLifts (225#/185#) 50 TTB 30 Box Jump overs (24″/20″) 40 Cleans (185#/135#) 40 Pull Ups 30 Box Jump overs (24″/20″) 30 Snatch (115#/65#) 30 Hand Release Push Ups 30 Box Jump overs (24″/20″)

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  • Friday 9/19

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

    St. Louis, St. Louis West – CrossFit WOD Clean E2MOM for 20 minutes 1 High Hang 1 Hang 1 Clean (all reps full squat clean) Work to as heavy as possible Metcon (Time) 3 RFT 400M Run 20 Wall Balls (20#/14# to 10′ Target) 10 Pull Ups

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  • Movement & Mobility 091814

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

    St. Louis – Movement & Mobility The Lateral Seam Low Back ST Mobilization x 3 Min Hip Capsule Mobilization x 3 Min Lateral Hip ST Mobilization x 5 Min Banded Lateral Hip x 3 Min Quad / ITB Tissue Separation x 3 Min Lateral Hip Opener on Box x 2 Min Partner T Spine x […]

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  • Thursday 9/18

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

    St. Louis, St. Louis West – CrossFit WOD Gymnasty Skills (No Measure) 4 Rounds Not for Time 10 Man Makers 10 Stepback Lunge (35#/25#) 3 Skin the Cat Metcon (Time) 5 RFT 20 Hanging 1-arm hip touch (Alt 20 Ring Row 1-arm hip touch) 20 Wall Hand Stand Shoulder touch (Alt 20 Push Up position […]

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