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WOD ARCHIVE

  • Open gym

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

    St. Louis West – CrossFit WOD Open Gym

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  • WOD for 6/21

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

    St. Louis, St. Louis West – CrossFit WOD WOD For time: 10 Split Jerks (165/123) 1600M Run 10 Back Squats (165/123) 800M Run 10 Front Squats (165/123) 400M Run 10 Dead Lifts (165/123) 200M Run Metcon Metcon (Time)

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  • WOD for 6/20

    By Wodify Admin | In WOD | on June 19, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Back Squat Build to a 3-5RM in 15 min DB step ups 3×6-12 per leg AHAP Banded Good mornings x 50 reps WOD “Grace” 30 Clean & Jerks for time (135/95) Strength/Skill Back Squat Dumbbell Step-Ups Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# […]

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  • WOD for 6/19

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Dumbbell Floor Press (Palms facing in) 3X max reps Super set B1 & B2 (2-3 sets) B1: Pull ups (rev grip) or Ring Row 8-12 reps B2: DB press (palms facing in) 8-12 WOD For time: 21-15-9 T2B Slam Balls (50/30) Strength/Skill Dumbbell Bench Press Pull-ups […]

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  • WOD for 6/18

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Work up to a heavy Clean WOD 4RFT 20M Walking Lunge 50M Run (to Prowler) 20M Prowler Push 50M Run (from Prowler) 20M Bear Crawl Men 45# on posts/25# on T-handles (140# total) Women 25#/15# (80# total) Strength/Skill Clean Metcon Metcon (Time)

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  • WOD for 6/17

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKLL 1 Power Snatch + 1 Hang Power Snatch EMOM for 12 mins Romanian Deadlift 3X8-10 Weighted Sit ups 3X15 (may use anchors including partner standing on feet) WOD 2 RFT 30 Air Squats 30 Push Ups 30 Walking Lunges 30 Push Press (65#/43#) Strength/Skill Power Snatch […]

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  • WOD 6.16.14

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

    St. Louis – CrossFit WOD A.) Bench Press-4×5 reps, AHAP B1&B2 (2-3 super sets) B1.) DB row 8-12reps B2.) band pull aparts 8-12 WOD 5RFT 5 HSPU 10 Pull Ups 15 Long Jumps Bench Press (Bench Press Heaviest set of 4 for 5 reps) Metcon (Time) 5 RFT 5 HSPU 10 Pull Ups 15 Long […]

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  • WOD 6.16.14

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

    St. Louis West – CrossFit WOD A.) Bench Press-4×5 reps, AHAP B1&B2 (2-3 super sets) B1.) DB row 8-12reps B2.) band pull aparts 8-12 WOD 5RFT 5 HSPU 10 Pull Ups 15 Long Jumps Bench Press (Bench Press Heaviest set of 4 for 5 reps) Metcon (Time) 5 RFT 5 HSPU 10 Pull Ups 15 […]

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  • Open Gym/Hero WOD

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

    St. Louis, St. Louis West – CrossFit WOD

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  • WOD for 6/14

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Take 15 miutes to find 1RM Deadlift Team WOD “Angie x 2” In a 2 person team, doing equal work: 200 Pull Ups 200 Push Ups 200 Sit Ups 200 Squats Strength/Skill Deadlift Metcon Metcon (Time)

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  • WOD for 6/13

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Back Squat 2 x 20 reps As heavy as possible WOD 4RFT 5 Bear Complex (155/105) 30 Situps Rest 60 secs between rounds (RX weight is very heavy today, don’t be afraid to scale) Strength/Skill Back Squat Metcon Metcon (Time) ()

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  • WOD for 6/12

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Strict Press 3×5 Puhs Press 3×3 As heavy as possible WOD “Griff” 800M Run 400M Backwards run 800M Run 400M Backwards run Strength/Skill Shoulder Press Push Press Metcon Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

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  • WOD for 6/11

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL HSPU practice Power Cleans 5×3 WOD 5 min AMRAP: 10 Box Jumps (24/20) 100M Run Rest 2 minutes 5 min AMRAP: 10 Wall Balls (20/14) 10 KBS (53/35) Rest 2 minutes 5 min AMRAP 10 Pull Ups 10 Burpees Strength/Skill Handstand Push-ups Power Clean Metcon Metcon […]

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  • WOD for 6/10

    By Wodify Admin | In WOD | on June 9, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL Hang Snatch + OHS + Snatch Balance WOD “20 Minute AMRAP 500M Row 20 Lateral Bar Jumps 5 Snatch (135/95) Row counts as 1 Rep/100M rowed if you end on the row -or- as 5 reps if you end on jump or snatch” Strength/Skill Hang Snatch+OHS+Snatch […]

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  • Wod Class 6/9

    By Wodify Admin | In WOD | on June 8, 2014

    St. Louis, St. Louis West – CrossFit WOD Strength Front Squat 10×3 WOD 6 Min AMRAP 10 OH Squats (95/65) 10 T2B Front Squat Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP 10 OH Squats (95/65) 10 T2B

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