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WOD ARCHIVE

  • Saturday

    By Wodify Admin | In WOD | on January 30, 2015

    St. Louis, St. Louis West – CrossFit WOD Back Squat 5 Rounds NFT 5 Back Squats @ 80% 1RM 8 Renegade Rows ( Push up-Row-Row w/good plank held & shoulders not rising on DB side – if you can’t hold position, reduce weight) Metcon (Time) 4 RFT 5 Squat Clean (155/115) 50 Double Unders (Alternate […]

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  • Bootcamp

    By Wodify Admin | In WOD | on January 29, 2015

    St. Louis, St. Louis West – Bootcamp Metcon A1) Bench / Floor Press 5X5 A2) Pullup 5X5 50 4count Flutterkicks Death by 10 meters

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  • Friday

    By Wodify Admin | In WOD | on January 29, 2015

    St. Louis, St. Louis West – CrossFit WOD Snatch 5 Rounds NFT 3 Hang Power Snatch @ 85% of 1RM 1 Slow Skin the cat (Hold L-Sit position as long as possible on way back down) Metcon (Time) 5 RFT 20M Bear Crawl 3 Man Makers (50/30 DBs)

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  • Front Squat Prep

    By Wodify Admin | In WOD | on January 29, 2015

    St. Louis – Movement & Mobility Dynamic Warm Up Test BB FSQT Hamstring Positioning Rib Cage Positioning PGSQT 1×3 Lateral Seam Smash PGSQT 1×3 OH Series (using a box) PGSQT 1×3 Posterior Hip Smash PGSQT 1×3 Lateral Hip Opener PGSQT 1×3 Forearm Smash Re Test BB FSQT

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  • Thursday WOD

    By Wodify Admin | In WOD | on January 28, 2015

    St. Louis – CrossFit WOD Games WOD 12.5 7 Min AMRAP 3 Thrusters, 3 C2B Pull-ups 6 Thrusters, 6 C2B Pull-ups 9 Thursters, 9 C2B Pull-ups and so on (95#/65# Thrusters) -Then- 5 Rounds NFT 60 Second Plank Hold (concentrate on hollow body) 1 Rope Climb (Alternate 3 Rope Stands) CrossFit Games Open 12.5 (AMRAP […]

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  • Wednesday

    By Wodify Admin | In WOD | on January 27, 2015

    St. Louis, St. Louis West – CrossFit WOD Dumbbell Snatch 5 Rounds NFT 5 DB Snatch Ea Arm Max Strict HSPU (alternate: Seated DB Press) Metcon (Time) 10 Box Jumps 30″ 10 SDLHP (75/55) 10 Strict Press (75/55) 10 Box Jumps 24″ 10 Power Cleans (95/65) 10 Push Press (95/65) 10 Box Jumps 20″ 10 […]

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  • Bootcamp

    By Wodify Admin | In WOD | on January 27, 2015

    St. Louis, St. Louis West – Bootcamp Metcon Weighted Lunge Front Rack 4X12 Plank X 1 min after each set of lunges E3MOM for 24 min perform 300m row 10 No Pushup burpees Rest remainder of each 3 min round. If you run over your time, finish current round and rest the round you missed. […]

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  • Tuesday

    By Wodify Admin | In WOD | on January 26, 2015

    St. Louis, St. Louis West – CrossFit WOD Clean and Jerk Establish 1RM Clean and Jerk (full squat clean) Metcon (AMRAP – Reps) 5 Minute Row for Distance Record as AMRAP (each M=1 Rep) This is a max effort row! You cannot sprint for 5 minutes, but you cannot coast either.

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  • Monday

    By Wodify Admin | In WOD | on January 25, 2015

    St. Louis – CrossFit WOD 1×8 DL @ 50% 1×5 DL @ 60% 1×5 DL @ 70% 1×3 DL @ 80% 1×1 DL @ 90% 1×1 DL @ 100% Attempt New !RM WOD Deadlift (Establish 1RM at end of Rep Scheme) Metcon (Time) 3 Rounds for Time 20 Wall Ball Shots (20/14) 20 WB Russian […]

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  • Bootcamp

    By Wodify Admin | In WOD | on January 25, 2015

    St. Louis, St. Louis West – Bootcamp Metcon A1)Bent over KB Row 3X12 A2)KB Shoulder Press 3X12 Pointer dog X 1 min Between each round Tabata “Something else” Pullup/Ring Row Situp Pushup KB Goblet squat…KB Doesn’t touch flor during ll 8 rounds!!

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  • Movement & Mobility 012515

    By Wodify Admin | In WOD | on January 25, 2015

    St. Louis – Movement & Mobility Joint Mobility Posterior Hip Smash Adduction + Rotation Quad / ITB Smash Box Stretch (Hip ER) Keeling Hip Opener Banded ADF Prying GSQT Halo Hollow Plank T Spine Smash Hanging OH Stretch Kneeling Windmill

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  • Wittman

    By Wodify Admin | In WOD | on January 24, 2015

    St. Louis – CrossFit WOD Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.

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  • The Seven

    By Wodify Admin | In WOD | on January 24, 2015

    St. Louis – 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-ups

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  • Saturday

    By Wodify Admin | In WOD | on January 23, 2015

    St. Louis, St. Louis West – CrossFit WOD Turkish Get Up Turkish Getups Work Kettle Bell first Then: Attempt to do with a bar (wrist strength) instead of a KB (Sub Dumbbell) Work to AHAP Metcon (AMRAP – Rounds and Reps) WOD – 20 Min AMRAP 4 Person Team, (everyone starts a new station when […]

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  • Friday

    By Wodify Admin | In WOD | on January 22, 2015

    St. Louis, St. Louis West – CrossFit WOD Push Press Metcon (Time) WOD 10 Box Jumps (24/20) 10 Push Press (95/65) 10 SDLHP (95/65) 10 Box Jumps (24/20 10 Snatch (115/75) 10 Push Jerk (115/75) 10 Box Jumps (24/20) 10 Split Jerk (135/95) 10 Deadlift (135/95) 10 Box Jumps

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