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WOD ARCHIVE

  • 3/21/20?

    By Wodify Admin | In WOD | on March 21, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 3 rounds Lunge matrix Cossack stretches x 10 sec ea Conditioning 1 Mile run when finished complete 2 rounds KB RDL x12 (25/35) Ab mat / GHD sit up x10/20 Push Press 4×4 @ 65% + side plank :30 sec ea side Kneeling Squats 4×4 @65% of […]

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  • 3/20/20? /#311 Barbell Club

    By Wodify Admin | In WOD | on March 20, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Lat rig stretch :30 sec ea side Weightlifting Primer 2x RDLx5 Front Squat x5 Clean High Pull x5 Power Clean + Front Squat / or Sumo Deadlift 6×3 @75% + Box […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on March 19, 2020

    St. Louis – CrossFit WOD

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  • 3/19/20? /#310 Barbell Club

    By Wodify Admin | In WOD | on March 19, 2020

    St. Louis – Valkyrie Fitness Prehad/Warmup Warm up (Don’t write ) Boxing Tabata x2 First segment 1-1-2-3 2-1-2 -3-6 Second Segment 3-2-1-1-6 2-1-4 Weightlifting Bent Over Row 5×5 @65% or at least 45lbs Barbell S/L Deadlift 3x6ea (only build with good form ) + Pull ups x6 Bent Over Row Single Leg Deadlift Metcon Metcon […]

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  • 3/18/20? / #309 Barbell Club

    By Wodify Admin | In WOD | on March 18, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 3 rounds Cross Symmetry x10ttl Push ups x10 S/A upright row x10 (10lb) Weightlifting Bench Press 3×5 @70% + Pull ups x5 Sumo Deadlift 4×4 @75% of Sumo Deadlift # Bench Press Sumo Deadlift Conditioning 2 rounds Barbell walking lunges x10ttl Rope get ups x10 Metcon Metcon […]

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  • 3/17/20? /#308 Barbell Club

    By Wodify Admin | In WOD | on March 17, 2020

    St. Louis – Valkyrie Fitness Warm-up 800m row … 2 rounds Lateral lunges x20ttl 200m ski Ball slams x20 Weightlifting Barbell Glute Bridge 3×8 start at around 70% of your deadlift and build Shoulder Press 3×3 @70 + S/A Low rows x12ea (15/20) T-Bar rows 3×5 (85/95) +crunch heel taps x20ttl Barbell Glute Bridges Shoulder […]

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  • 3/16/20? /#307 Barbell Club

    By Wodify Admin | In WOD | on March 16, 2020

    St. Louis – CrossFit WOD Warm-up 30 cal bike Stretch out ankles and calves 600m run Weightlifting 2 rounds T- spine rotations x10ttl BW hip thrusters x20 Primer 2x Back Squat x10 Good morning x10 Back Squat 4×4@ 65% Incline Bench 3×5 @65% or 55% of your normal bench. + DB Bent over reverse fly’s […]

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  • 3/14/20?

    By Wodify Admin | In WOD | on March 14, 2020

    St. Louis – Valkyrie Fitness Warm-up 400m run 15 cal bike 3 rounds Lateral step ups x10ea Goblet Cossack squats (20lbs) x10ttl Goblet Reverse lunges (same) x20ttl Weightlifting Primer 2x RDL x10 Back squat x10 Good morning x10 Box Squat 7×5 @65% of Back Squat + Renegade Rows x12ttl (15/20) Build every other set. Box […]

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  • OLYPROG BARBELL CYCLE 1 DAY 6

    By Wodify Admin | In WOD | on March 14, 2020

    St. Louis – Olympic Weight Lifting Warm-up Athletes welcome to Day 6. A mix of barbell cycling and accessories is the name of the game. Starting off with the ever elusive Snatch Balance. The reason we continue to do this movement is because we are still coming out of the hole too fast and not […]

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  • 3/13/20? / #306 Barbell Club

    By Wodify Admin | In WOD | on March 13, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 3 rounds Push ups x10 + S/A KB Swings 10 ea (15lbs) Ring Rows x10 + Ball Slams x10 (15lbs) Weightlifting RDL 3×8 @60% of Deadlift 1RM + Bulgarian Split Squats x6ea (KB options 15/20/25) Bench Press (build on the last set of RDLs) 6×6 @70% and […]

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  • 3/12/20? /#305 Barbell Club

    By Wodify Admin | In WOD | on March 12, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 Weightlifting 1 Round Lat rig stretch :30 sec ea side Primer 2x RDLx5 Front Squat x5 Muscle clean x5 Power Clean + Front Squat / or Sumo Deadlift 6×3 @72% + Pull ups […]

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  • 3/11/2020? / #304 Barbell Club

    By Wodify Admin | In WOD | on March 11, 2020

    St. Louis – Valkyrie Fitness Warm-up 15 cal bike + Sumo Inchworms x5 500m row + BW lateral lunges x10ttl 2 rounds Push ups x10 Dead Hang :15 Weightlifting Primer 2x RDL x10 Push Press x10 Rack Pulls 3×3 @82% (Do not build) Deadlift 3×5 @82% (do not build) Push Press 4×4 @75%+ Hammer Curls […]

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  • 3/10/20? /#303 Barbell Club

    By Wodify Admin | In WOD | on March 10, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 15 cal bike Walkouts x5 Push ups x10 Reverse lunges x10ttl Weightlifting Shoulder Press 3×4 @72% Back Rack Lunges 3x4ea @50% of 1RM Back Squat + Ab mat sit ups x20 or x10 GHD your choice (if you don’t know how to do GHD sit ups do […]

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  • 3/9/20? /#302 Barbell Club

    By Wodify Admin | In WOD | on March 8, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 200m row + KB Swings x10 (20) 3 rounds 100m Ski + Goblet Squats x10 Weightlifting Primer 2x Cross Symmetry x10 Front Rack Reverse lunges x10ttl (barbell) Bench Press 4×4 @75% (do not build) Front Squat 3×5 @75% of Front Squat (no build) +Ab roll outs x10 […]

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  • 3/7/20?

    By Wodify Admin | In WOD | on March 7, 2020

    St. Louis – Valkyrie Fitness Warm-up 600m run 3 rounds Sumo Inchworms x5 lateral stretch :15 sec lateral lunges x10ttl Primer 2x Sumo RDL x10 Push Press x10 Sumo Stance Good Morning Sumo Dead lift 5×5 @70% or 65% of normal deadlift Incline Bench 3×3 @70% of Bench Press + Barbell Rollouts x10 Sumo Deadlift […]

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