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WOD ARCHIVE

  • WOD/Foundations for 4/25

    By Wodify Admin | In WOD | on April 24, 2014

    St. Louis, St. Louis West – CrossFit WOD “Olympic Total” Snatch Clean & Jerk Record best rep total weight after 3 failed attempts at each movement STRENGTH Front Squat, 4×5 Push Press, 4×5 Olympic Lifting Total (Total Weight) Weightlifting Front Squat Push Press

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  • WOD/Foundations for 4/24

    By Wodify Admin | In WOD | on April 23, 2014

    St. Louis, St. Louis West – CrossFit WOD “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KBs (53/35) 50 Walking Lunges 50 K2E 50 Push Press (45/33) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double Unders Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 […]

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  • WOD/Foundations for 4/23

    By Wodify Admin | In WOD | on April 22, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 3 Position Power Snatch (High hang/mid/below knee) 1x1x1 15-20min of work WOD “Nancy” 5 Rounds for Time 400M Run 15 OHS (95/65) Strength/Skill 3 Position Power Snatch Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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  • WOD/Foundations for 4/22

    By Wodify Admin | In WOD | on April 21, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD “Fight Gone Bad” 3 Rounds EMOM Wall Ball (20/14) SDLHP (75/53) Box Jump (20) Push-Press (75/53) Row (Cal) Rest STRENGTH 3 Position Power Clean (High hang/Mid-thigh/Below Knee) 1x1x1 15-20min of work Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# […]

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  • 4/21 WOD-F/M – “Nancy”

    By Wodify Admin | In WOD | on April 20, 2014

    St. Louis, St. Louis West – CrossFit WOD “Diane” 21-15-9 Deadlifts (225/155 – 165/95) HSPU (Sub box HSPU us seated dumbbell press) Alternate Back Squat 5×5 and Turkish Getu-ups 6-10 reps Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Strength/Skill Back Squat (5 x 5 record heaviest set) Turkish Get Up (5 x […]

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  • WOD Class 4/19

    By Wodify Admin | In WOD | on April 18, 2014

    St. Louis, St. Louis West – CrossFit WOD Strength & Skill Work Overhead Flexibility, then: 5 Rounds 5 OHS rest 60 seconds 2 Skin the Cat rest 60 seconds (Build to WOD weight on OHS) WOD EMOM for 12 Min 5 OHS (95/63) 20M Farmer Carry (53/35) If you get caught by the clock, rest […]

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  • “Fran”

    By Wodify Admin | In WOD | on April 17, 2014

    St. Louis, St. Louis West – CrossFit WOD Fran 21-15-9 Thrusters (95/65) Pull-Ups Then Death by 10 Meters Then Coach’s choice core work Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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  • “Helen”

    By Wodify Admin | In WOD | on April 16, 2014

    St. Louis, St. Louis West – CrossFit WOD 3 Rounds for Time – 400M Run – 21 KBs (53/35) – 12 Pull-ups Strength & Skill 12 min EMOM 2 Bear Complex (135/95) 1-Power Clean 2-Front Squat 3-Push Press 4-Back Squat 5-Push Press Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# […]

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  • “1 Mile Run”

    By Wodify Admin | In WOD | on April 15, 2014

    St. Louis, St. Louis West – CrossFit WOD In 30 minutes, practice the following with your coach(es): Hand Stand Push Ups Hand Stands Hand Stand Walks Pistols Kipping/Butterfly Pull-ups WOD 1 Mile Run 1-Mile Run (Time) Max Effort 1-Mile Run

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  • CrossFit Total

    By Wodify Admin | In WOD | on April 14, 2014

    St. Louis, St. Louis West – CrossFit WOD Establish a 1RM for: Back Squat Shoulder Press Deadlift Once you have failed 3x at a weight, you have maxed at previous successful lift The CrossFit Total (Total Weight)

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  • “Baseline Workout”

    By Wodify Admin | In WOD | on April 13, 2014

    St. Louis, St. Louis West – CrossFit WOD Row Technique Then Alternate Max Height Box Jump attempts with 5 Dumbbell Clusters (Heavy) for 20 minutes Baseline 500M Row 40 Squats 30 Situps 20 Pushups 10 Pullups Box Jumps (Single Rep for Max Height) Baseline Workout (Time) 500M Row 40 Air Squats 30 Sit-Ups 20 Push-Ups […]

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  • Hero Wod/Open Gym

    By Wodify Admin | In WOD | on April 12, 2014

    St. Louis West – CrossFit WOD

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  • Zimmerman

    By Wodify Admin | In WOD | on April 12, 2014

    St. Louis – CrossFit WOD 25 Minute AMRAP 11 C2B Pull-Ups 2 Deadlifts 315# 10 Handstand Push-Ups Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups

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  • WOD/Foundations for 4/12

    By Wodify Admin | In WOD | on April 11, 2014

    St. Louis, St. Louis West – CrossFit WOD “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets, resting 60 seconds between sets. Pick up each […]

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  • WOD for Friday 4/11

    By Wodify Admin | In WOD | on April 10, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Take 12-15 minutes and build to a 1RM Snatch WOD For time: 1000 Meter Row 60 Kettlebell Swings (24/16 kg) 30 Ring Dips 600 Meter Run Strength/Skill Snatch Metcon Metcon (Time)

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