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WOD ARCHIVE

  • July 3rd 2014

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

    St. Louis, St. Louis West – CrossFit WOD 3 Position Power Clean (x1x1x1 Every 2min) Metcon (Time) Option 1: 10 down to 1 DB Hang Squat Cleans (50/35) 100m sprint after each round of hang squat cleans Metcon (Time) Option 2: 10 down to 1 DB Ground to Overhead (50/35) 100m sprint after each round […]

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  • CFE 7.3.14

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

    St. Louis – CrossFit WOD () Deadlift (EMOM – 7 minutes @ 85%)

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  • July 2nd 2014

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

    St. Louis, St. Louis West – CrossFit WOD Back Squat (3×5) Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP of: 8 Burpees 8 Box Jumps (24/20) 8 Thrusters (95/65)

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  • July 1st 2014

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (Time) “2012 Regional WOD, Individual Event 4” 50 Back Squats (135/95) 40 Pull Ups 30 Shoulder to Overhead (135/95) 50 Front Squats (85/65) 40 Pull Ups 30 Shoulder to Overhead (85/65) 50 Overhead Squats (65/45) 40 Pull Ups 30 Shoulder to Overhead (65/45) ***25 Minute Cap***

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  • June 30th 2014

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

    St. Louis, St. Louis West – CrossFit WOD 1 Snatch (full) + 1 OHS + 1 Snatch Balance Metcon (AMRAP – Reps) 10min AMRAP: 20 Double Unders, 1 Power Snatch (115/75) 20 DUs, 2 Power Snatch 20 DUs, 3 Power Snatch …etc, increase by 1 Power Snatch every round.

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  • Hero – Joshie

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

    St. Louis – CrossFit WOD Joshie Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Joshie (Time) 3 Rounds for time of: 21 Dumbbell Snatch Right Arm, 40# 21 L-Sit Pull-ups 21 Dumbbell Snatch Left Arm, […]

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  • sunday open gym

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

    St. Louis West – CrossFit WOD

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  • June 28th 2014

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (AMRAP – Reps) Practice rope climbing and prep movements prior to WOD with a thorough warm-up. 25 min AMRAP Teams of 3 complete: 10 Rope Climbs 15′ 30 Shoulder to Overhead 155/105 50 Power Cleans 155/105 *400m Run Two athletes begin on the rope and barbell […]

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  • June 27th 2014

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

    St. Louis, St. Louis West – CrossFit WOD Front Squat Find a new 3RM Metcon (Time) 30-25-20-15-10-5 KBS 70/55 5-10-15-20-25-30 Wallballs 20/14

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  • June 26th 2014

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

    St. Louis, St. Louis West – CrossFit WOD 3RM Power Snatch (TNG) Metcon (Time) 21-15-9 Power Snatch (95/65) OHS TTB *Behind the neck barbell in place lunge steps is today’s substitute for OHS, ROM permitting. * If 95/65 is too light and you can move a heavier load up to 135/95 have at it. This […]

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  • June 25th 2014

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

    St. Louis, St. Louis West – CrossFit WOD If you think this sucks, keep it to yourself. A lot of times when WE don’t want to do something in here WE probably need to do it 😉 Metcon (AMRAP – Reps) 5min AMRAP Burpee Box Jump Overs (24/20) Metcon (Time) 5 Rounds 500m Row 400m […]

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  • Tuesday, June 24th 2014

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

    St. Louis, St. Louis West – CrossFit WOD Clean Complex (x1x1x1) Power Clean + Hang Clean + Clean Metcon (Time) 25-20-15-10-5 Thrusters 95/65 50-40-30-20-10 Double Unders

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  • WOD 6/23

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

    St. Louis, St. Louis West – CrossFit WOD Push Press x3, EMOM (10min) AHAP Then, 3 Rounds: Ring Push Ups 8-12reps, tempo 3211 Supine Pull Ups 8-12reps,tempo 3111 WOD “Skinny Jeans” 1000M Row 100 Air Squats 750M Row 75 Walking Lunges 500M Row 50 Wall Balls (20#/14#) 250M Row 25 Box Jumps (24″”/20″”)” Push Press […]

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  • Adrian

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

    St. Louis – CrossFit WOD Deadlift (3×5) Metcon (Time) Hero WOD Adrian Seven rounds of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″/24″

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  • Olympic Lifting

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

    St. Louis – Olympic Weight Lifting Dynamic Warm-up Mobility Snatch Technique – OHS – Drop Snatch – Snatch

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