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WOD ARCHIVE

  • 11/30/19?

    By Wodify Admin | In WOD | on November 29, 2019

    St. Louis – Valkyrie Fitness Weightlifting Warm up Rowing On/Off 10 min EMOM Within the course of 1 min satisfy : 5 cals rowing then…. 1. 10 push-ups 2. 10 scaptions 3. 10 Db flys 4. 10 ring rows 5. 5ea windmills Bench Press 4×8 @72 of 1RM and work across. Superset with reverse bear […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on November 29, 2019

    St. Louis – CrossFit Gymnastics Metcon (No Measure) Metcon (No Measure) 3×10 Scap Pull Ups 3s hold at top + 1s hold at bottom 90s rest b/t sets. 3×6 Ring Row w/ Scap Retraction @3311 90s rest b/t sets. 3x max hold Chin Up Hold “lock offs” 90s rest b/t sets. **3×5 w/ 3-5s Negative […]

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  • 11/29/19? / #240 Barbell Club

    By Wodify Admin | In WOD | on November 28, 2019

    St. Louis – Valkyrie Fitness Warm-up Ski erg on and off EMOM 10mins Every minute complete 10cals followed by 1. X20 BW squats 2. X20 Spider-Man’s 3. X10 push ups 4. X10 box Jumps 5. X20 Cossack squats Conditioning Sled shuttle series (35lbs) 3 rounds 200ft lateral shuffles : rest :30 after each round 200ft […]

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  • OLYPROG Cycle 1 WK1:D3

    By Wodify Admin | In WOD | on November 26, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Prehad/Warmup As with most of our cycles the 3rd day will strictly focus on our main movement of the period with key accessories to improve overall technique. With the Clean and Jerk being our major focus today’s workout will touch base on both movements with an […]

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  • 11/27/19? / #239 Barbell Club

    By Wodify Admin | In WOD | on November 26, 2019

    St. Louis – Valkyrie Fitness Warm-up 50 cal bike 3 rounds……. Walking lunges x20 Knee tucks x20 Cat camel stretch x10 / T-Spine rotations x5ea Conditioning Conditioning 3 rounds Front rack /waiter -farmer Carry 200ft then Switch to the other side Cal bike 20 in less than 2 mins Hollow hold :45 Core Work Core […]

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  • 11/26/19?/#238 Barbell Club

    By Wodify Admin | In WOD | on November 25, 2019

    St. Louis – Valkyrie Fitness Warm-up Cindy (2 rounds) 5 pull ups 15 BW Squats 10 push ups Then 1 round 10 cal bike / 10 cal ski / 10 cal row Then 2 rounds Cross Symmetry x20ttl PVC pass thru x10 Conditioning 3 rounds DB KB waiter Carry 200ft (25lb) Row 200m Slam balls […]

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  • OLYPROG Cycle 1 WK1:D2

    By Wodify Admin | In WOD | on November 24, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Prehad/Warmup Ok first day in the books and for today’s effort we will focus a little more on the Snatch. Starting the day with a light Overhead Squat and Box Jump EMOM for activation leading into our first progressions. Other than the Overhead Squat today’s movements […]

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  • 11/25/19? /#237 Barbell Club

    By Wodify Admin | In WOD | on November 24, 2019

    St. Louis – Valkyrie Fitness Warm-up 800m row complex : 200m legs only 100m core only 200m arms only 300m all together Accessories A: 2x10ea DB walking lunges (10/12) A2: 2×5 Goblet Squat with 2 second pause Overhead Squat Overhead Squat 5×5 @ 55% of 1RM Back Squat and work up + Superset Chinese Swings […]

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  • OLYPROG Cycle 1 WK1:D1

    By Wodify Admin | In WOD | on November 22, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Prehad/Warmup Good morning CrossFit StL lifters!! Welcome to week 1 in the first cycle of the new OLYPROG. The overall focus of the this programming is competition styled lifting. So no matter if the final goal for you the athlete, is better lifting in class and […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on November 22, 2019

    St. Louis – CrossFit Gymnastics Metcon (No Measure) 3×10 Scap Pull Ups 3s hold at top + 1s hold at bottom 90s rest b/t sets. 3×6 Ring Row w/ Scap Retraction @3311 90s rest b/t sets. 3x max hold Chin Up Hold “lock offs” 90s rest b/t sets. **3×5 w/ 3-5s Negative Chin Ups (add […]

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  • 11/23/19?

    By Wodify Admin | In WOD | on November 22, 2019

    St. Louis – Valkyrie Fitness Weightlifting Warm up Complex the following task 1. jump rope 50 singles 2. Ab mat sit ups x20 3. Lateral lunges x20ttl 4. Inchworms x5 5. Static lunges x10ea Repeat for 2 rounds Deadlift EMOM 8 mins Even x6 deadlifts Odd x15 ring high rows + pop jacks x5 Deadlifts […]

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  • 11/22/19? /#236 Barbell Club

    By Wodify Admin | In WOD | on November 21, 2019

    St. Louis – Valkyrie Fitness Warm-up 20 cal ski 20 cal bike 3 rounds Banded fly’s x20 Push ups x20 S/A ring rows x10ea Bench Press Bench Press 8×5 starting at 55% of your 1RM + Superset with DB (20/25) banded RDLs x15 (mid band ) light Core Work 3 rounds DB core Wt sit […]

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  • 11/21/19? /#235 Barbell Club

    By Wodify Admin | In WOD | on November 20, 2019

    St. Louis – Valkyrie Fitness Warm-up Complete each section 1. row 200 meters 2. Body weight squats x20 3. Cal bike 10 cals 4. Cossack squats x20ttl 5. Ski erg 10 cals *repeat for 1 more round Conditioning 4 rounds Sled drag (walking backwards holding straps with two hands) 200ft add 10 pounds each round […]

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  • OLY WK7 D3

    By Wodify Admin | In WOD | on November 19, 2019

    St. Louis – Olympic Weight Lifting Weightlifting Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3, 43% x 3+3 x 2 Segment Snatch (knee) + Overhead Squat -70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1 Segment Clean (knee) + Front Squat + […]

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  • 11/20/19? /#234 Barbell Club

    By Wodify Admin | In WOD | on November 19, 2019

    St. Louis – Valkyrie Fitness Warm-up 1000m row 2 rounds 10 cal bike 10 push ups S/A ring rows x10ea Conditioning 3 rounds DB front squats x15 (20lbs) 10 cal ski Jump rope x50 Decline Bench Press Decline bench press 5×6 @ 55% of 1RM then increase + superset with banded dips x10 on each […]

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