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WOD ARCHIVE

  • Stronger Than Ever Week 4, Day 1

    By Wodify Admin | In WOD | on December 9, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Back Squat 10 Reps at 60%, 10 Reps at 70%, 3×6 at 85% B) Clean + Power Jerk (complex) 5 Reps at 60%, 5 at 70%, 3×3+1 at 85% C) Clean Pull from below the knees 4×5 at 90% D) Bench Press 10 Reps […]

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  • Sunday Class VF1

    By Wodify Admin | In WOD | on December 8, 2018

    St. Louis – Valkyrie Fitness View Public Whiteboard Weightlifting Back Rack Lunges 5×8 ea Back rack lunge 8 reps each leg. at about @40 percent of your 5RM Back Squat Metcon Double Grace (Time) For Time: 60 Clean & Jerks 135/95

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  • Hateful Eight

    By Wodify Admin | In WOD | on December 8, 2018

    St. Louis – CrossFit WOD View Public Whiteboard The Hateful Eight (Time) 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

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  • Hateful Eight

    By Wodify Admin | In WOD | on December 8, 2018

    St. Louis – Hero With Fitz View Public Whiteboard The Hateful Eight (Time) 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

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  • The Stronger Than Ever Program Week 3, Day 3

    By Wodify Admin | In WOD | on December 7, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%; Rest 3 min B) Snatch pull from knee* 3X5 at 90%; Every 1:30 C) Snatch 3 reps at 60%, 3 reps at 65%, 3 reps at 70%, 3 reps at 85%; […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on December 7, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Amrap 20/15 Calorie Assault Bike 20 Double-Unders 250 Meter Row 20 Alt DB Snatches 50/35 20 Single-Arm DB Overhead Stationary LungesStart wherever you wish. When you get to the overhead lunge portion, complete 10 with your right arm and […]

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  • Saturday work

    By Wodify Admin | In WOD | on December 7, 2018

    St. Louis – Valkyrie Fitness View Public Whiteboard Metcon Metcon (Time) 2 these 4 those 8 them

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  • Friday Wod

    By Wodify Admin | In WOD | on December 6, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Thruster (5-5-5-3-3-3-1-1-1) 9:00 EMOM Min 1,2,3 x 5 reps (building) Min 4,5,6 x 3 reps (building) Min 7,8,9 x 1 rep(building) Metcon Metcon (Time) 6 Rounds For Time 6 Burpees 6 Pull Ups 6 Thrusters 75/55 Rx+ C2B 115/75 OSC/AOT Metcon (Time) 2000m Row *Every 500m […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on December 5, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rounds of :30/:30 Assault Bike Calories Russian Swings Calorie Row Mountain Climbers Calorie Ski Push Ups + Hollow Rocks Rest35:00 EMOM. All movements are :30 on :30 off. ONLY the push ups + hollow rocks are both completed inside the min […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on December 4, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Sumo Deadlift (5×7) New set every 3:00. Between sets complete a Side Plank for :30s/Side. 4 planks total. Metcon Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 8 Toes To Bar 12 Deadlifts 185/125 16 DB Step Ups 35s/25s Rx+ 50s/35s OSC/AOT Metcon (Calories) REPEAT FROM […]

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  • The stronger-than-ever-program Week 3, Day 2

    By Wodify Admin | In WOD | on December 4, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 3×4 at 90% B) Jerk squats 8 reps at 80%, 8 reps at 85%, 3X6 at 95% B1) (Split) Jerk 3 reps at 60%, 3X4 at 75% C) Snatch grip […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on December 3, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Hang Power Clean (3-3-3-3-3) New set every 1:30. Progressively build to a moderate weight. Metcon Metcon (Time) 5 Rounds For Time 5 Hang Power Cleans 165/110 15 Wallballs 20/14 10 Lateral Bar Over Burpees OSC/AOT Metcon (AMRAP – Reps) 7 Rounds 30s med ball russian twists […]

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  • Monday Wod

    By Wodify Admin | In WOD | on December 2, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Back Rack Lunge (5×10 5/leg) Taken out of the rack and completed stationary and in a reverse step. 2-3 sets should be taxing. May increase across sets or kept at the same weight for 2-3 of the sets. Metcon Metcon (AMRAP – Rounds and Reps) 15:00 […]

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  • Weightlifting

    By Wodify Admin | In WOD | on December 2, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Back Squat (10@60 10@70 3×8 @80) Clean + Power Jerk (5@60 5@70 3×5@80) Below the Knees Clean Pull (3×5@90) Bench Press (10@70 3×8@80)

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  • “DAVID” WATSON

    By Wodify Admin | In WOD | on December 1, 2018

    St. Louis – Hero With Fitz View Public Whiteboard “DAVID”WATSON (Time) 5 Rounds for Time 5 Clean-and-Jerks (60/40 kg) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats

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