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WOD ARCHIVE

  • 6/19/19? /#132

    By Wodify Admin | In WOD | on June 17, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up Warm up 20 cal bike 3 rounds Lateral step ups x10 ea BW reverse lunges x20ttl Goblet Squat Holds :35 sec with 35lb KB Weightlifting Barbell Primer 2x RDL x10 Good Morning x10 Barbell Cossack x10ttl Box Squat Barbell Box Squat 4×10 @55% of 1RM and […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on June 17, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Hang Power Snatch + Snatch Balance (10x2x1) If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place. Metcon Metcon (Time) 5 Rounds 12 Pull Ups 16 DB Snatches 50/35 40 Double Unders […]

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  • Oly Performance Strength Cycle Week 2 Day 1

    By Wodify Admin | In WOD | on June 16, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warmup Mobility A1. Overhead Box Thoracic stretch 2 x :30s A2. 3 – Way Hip stretch x 3/side Skill B1. Tall Snatch 3×3 (feel free to use empty bar only OR add weight if you can do it without “jumping” B2. Box Jump 3×3 (for […]

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  • Monday Wod

    By Wodify Admin | In WOD | on June 16, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (Weight) 0:00-10:00 Every 2:00×5 Sets: 4/Side Back Rack Reverse Lunges 10:00-18:00 Every 2:00 X 4 Sets: 5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats 18:00-26:00 Every 2:00×4 Sets: 5/Side Double DB Single Leg Romanian Deadlifts ***Start light, focus on position over loading. We’re not necessarily touching […]

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  • 6/17/19? /#131 Barbell Club

    By Wodify Admin | In WOD | on June 16, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 3 rounds : B. Flys x10 S/a Press x10 (light db) S/A static hold & press :15 sec each side Dead hang :15 sec Weightlifting Shoulder Press Strict Press 3×8 @50% + 6-8 straight legged banded pull ups Accessories 3 Rounds Banded ( Low) […]

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  • “EBBA”

    By Wodify Admin | In WOD | on June 15, 2019

    St. Louis – CrossFit WOD 4 Rounds for Time 74 Double-Unders 17 Power Cleans (50/30 kg) 14 Shoulder-to-Overhead (50/30 kg) 53 calorie Row “[April 4, 2017] is a date we remember in Sweden. 4 people died in a horrible terrorist act [in Stockholm]. An 11 year old girl named Ebba was one of the victims. […]

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  • Olympic Lifting Performance Cycle Week 1 Day 3

    By Wodify Admin | In WOD | on June 14, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. 10 rounds, every 2:30, perform: -1x snatch balance + 2x overhead squat (Build to a max for the day.) B. Deadlift: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps. Clean: In 10 minutes, establish a max for the […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on June 14, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (Time) “Teams of 3” 3 Rounds Of: 400m Run 500m Row 500m Ski 45 Burpees 9 Rope Climbs… Then… 21 Ground to OH 95/65 21 Ground to OH 115/75 21 Ground to OH 135/95 21 Ground to OH 155/105 21 Ground to OH 185/125Each member will […]

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  • Friday Row

    By Wodify Admin | In WOD | on June 13, 2019

    St. Louis – CrossFit + Row View Public Whiteboard

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  • Friday Wod

    By Wodify Admin | In WOD | on June 13, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting High Hang Power Clean + High Hang Clean + Jerk (10x1x1x2) New set every 1:30. Build as you see fit. Metcon Metcon (Time) 4 Rounds 15 DB Thrusters 35/25 30 Alternating V Ups OR 15 Toes to Bar Rx+ 50/35 OSC/AOT Metcon (AMRAP – Reps) 5:00 […]

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  • 6/13/19?

    By Wodify Admin | In WOD | on June 12, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 3 rounds 200m Row 200m ski Band stretch shoulders :15 Band stretch hips :15 Weightlifting Valkyrie Shield 🛡 Day Great job with those PRs! Now that the body is tight and comprised let’s open things up with some dumbbell circuits ! New movement today the “Rebel […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on June 12, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (No Measure) 5 Sets: ” Increasing Efforts ” 45s Goblet Hold Wall Sit 15s Rest 10 BBJO’s 15s Rest 30m Reverse Sled Drag 15s Rest 45s Calorie Assault Bike REST 2:00 MINUTES BETWEEN

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  • Olympic Lifting Performance Cycle Week 1 Day 2

    By Wodify Admin | In WOD | on June 11, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A: 10 rounds – Every 2 minutes, complete: -3x high hang clean (Increase load each round, so the 10th set is a max for the day) *No putting the bar down between reps. B: Push press: 65%x 5 reps, 70%x 5 reps, 75%x 5 reps, […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on June 11, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5-5-5-5-5-5) Build to a heavy, starting from a moderate load. Metcon Metcon (AMRAP – Rounds and Reps) 15:00 Amrap 20/15 Calorie Row 10 Renegade Row + Push Up 10 DB Step Ups 24/20Renegade Rows are to be done as a complex, row R + […]

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  • 6/12/19? /#130

    By Wodify Admin | In WOD | on June 11, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m row complex 100 legs 100 core 100 arms 200 Together Accessories Mid Band (light “no darker than blue”) 2×12 DB RDL (15lbs) Weightlifting Barbell Primer 2x RDL x10 Good Morning x10 Squat to Good Morning x10 Deadlift Deadlift 1RM X10 @60% X8 @70% x5 @80% […]

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