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WOD ARCHIVE

  • 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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  • 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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  • 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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  • “Del” Hero WOD

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

    St. Louis, St. Louis West – CrossFit WOD “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run […]

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  • Saturday

    By Wodify Admin | In WOD | on March 6, 2015

    St. Louis, St. Louis West – CrossFit WOD Snatch 5 sets of: 1 hi hang squat snatch + 1 mid thigh or above knee hang snatch + 1 snatch from floor. Start light and build over the 5 sets to a challenging but still technically clean set Metcon (Time) 15 – 12 – 9 – […]

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  • Snatch

    By Wodify Admin | In WOD | on March 6, 2015

    St. Louis – Olympic Weight Lifting Muscle Snatch Snatch Grip RDL

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  • Bootcamp

    By Wodify Admin | In WOD | on March 5, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup Squat therapy/mobility drills Introduce OH Squat / Plate assisted squat if needed 5 Rounds Conditioning Circuit 45sec on 15 sec off Battle Ropes OH Walking Luge Extended Pank Shoulder Press KB Swing Rest 1 min

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  • Friday

    By Wodify Admin | In WOD | on March 5, 2015

    St. Louis, St. Louis West – CrossFit WOD CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 […]

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  • Movement & Mobility

    By Wodify Admin | In WOD | on March 5, 2015

    St. Louis – Movement & Mobility Squat Mobility – hip openers – ankle openers Shoulder Mobility – T spine openers – Shoulder openers

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  • Thursday

    By Wodify Admin | In WOD | on March 4, 2015

    St. Louis, St. Louis West – CrossFit WOD Bench Press Bench press 75% x5 reps 85% x3 reps 95% x1 reps + Metcon (Time) For time: 40m Weighted Bear crawl 21 Overhead squats, 135#(95#) 40m Weighted Bear crawl 15 Overhead squats, 135#(95#) 40m Weighted Bear crawl 9 Overhead squats, 135#(95#) For weighted bear crawls hold […]

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  • Wednesday

    By Wodify Admin | In WOD | on March 3, 2015

    St. Louis, St. Louis West – CrossFit WOD Squat Clean Thruster In 15-20 min build to a heavy squat clean thruster (may power clean if necessary due to mobility) Metcon (AMRAP – Rounds and Reps) Amrap in 12 minutes: Run* 200m 3 Bear complexes, 95#(65#) Run* 200m 6 Bear complexes, 95#(65#) Run* 200m 9 Bear […]

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  • Bootcamp

    By Wodify Admin | In WOD | on March 3, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Warmup 5 Alt Rounds A1)Shoulder press X 5 AHAP A2)Towel KB Swing X 8 A3)Pendlay Row X 5 3 Rounds for time: 10 Pullup / Bar assist / Ring row 15 STRICT pushups 20 Situps 30 Squats

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  • tuesday onramp

    By Wodify Admin | In WOD | on March 2, 2015

    St. Louis, St. Louis West – CrossFit WOD Pull-ups 10-15 min to build to a max weighted chin-up OR do 3×5-10 strict pull-up progression work (negatives, feet on box in pike position) Metcon (AMRAP – Reps) “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up […]

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  • Snatch Technique

    By Wodify Admin | In WOD | on March 2, 2015

    St. Louis – Olympic Weight Lifting Snatch Technique Positional stretches, Squatting quad practice, pause practice Paused Front Squat Snatch Grip RDL

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  • Monday WOD

    By Wodify Admin | In WOD | on March 1, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat Back squat 75% x5 reps 85% x3 reps 95% x1+ reps. Spend 10 min reviewing/practicing HSPU progression skill work Metcon (AMRAP – Rounds and Reps) “Nate”: 20 min amrap 2 muscle-ups 4 handstand push-ups 8 Kettlebell swings 70/53# Scale muscle-ups in this order: 2 bar […]

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