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WOD ARCHIVE

  • Movement & Mobility 101214

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

    St. Louis – Movement & Mobility A Basic Joint Mobility & Warm Up B T Spine Smash & Rotation Work Shoulder Smashing (lat, pec, tri) Overhead Sequence • Banded Distraction • Hang C Hip Lax Ball (rotators) Couch Rocking Rotational Stretch Note – there is no specific test / re test for today’s work. We […]

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  • Klepto

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

    St. Louis, St. Louis West – CrossFit WOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#

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  • Saturday 10/11

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

    St. Louis, St. Louis West – CrossFit WOD Double-Unders Double Under Technique Clinic Metcon (Time) 5 RFT 10 KBS (53#/35#) 10 SDLHP (53#/35#) 30 DUs

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  • Friday 10/10

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

    St. Louis, St. Louis West – CrossFit WOD Clean Metcon (Time) 30 Push Jerk for time (155#/105#) RX+ Allowed

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  • Movement & Mobility 100914

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

    St. Louis – Movement & Mobility A Arch Smash Calf Tack & Floss B Low Back / Hip Smash T Spine Smash Hamstring Floss C Lateral Hip Smash IT Band Floss Lateral Hip Opener A Seated Hip Opener B Test │ Re Test: Seated Toe Touch, Step Up Note – today is primarily about recovering […]

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  • Thursday 10/9

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

    St. Louis, St. Louis West – CrossFit WOD Metcon (No Measure) 5 Rounds 45 Second Plank Holds (Indoors) Prowler Pushes (40 Yrds outdoors) (185#/125#) Metcon (Time) 20 Cal Row 20 KBs (53/35) 20M Long Jump 20 Pull-ups 20M Walking Lunge Farmer’s Carry (35/25) 20 Wall Ball 20M Bear Crawl 20 SDLHP (53/35 KB) 20 T2B/K2E […]

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  • Wednesday 10/8

    By Wodify Admin | In WOD | on October 7, 2014

    St. Louis, St. Louis West – CrossFit WOD Push Jerk Metcon (AMRAP – Rounds) 12 Rounds E2MOM 1 Turkish Getup ea arm (53/35) 10 KB Snatch (5 ea arm) (53/35) This is a 24 min workout. Do one rep each arm, then 10 KB snatch and rest to 2 min. IF YOU GET CAUGHT BY […]

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  • Tuesday 10/7

    By Wodify Admin | In WOD | on October 6, 2014

    St. Louis, St. Louis West – CrossFit WOD Back Squat Metcon (Time) 250 DUs Stop at 5 Min if not finished Metcon (AMRAP – Rounds and Reps) (Top of Minute 6 on clock) 6 MIN AMRAP 5 Hand Release Push-ups 10 TTB/K2E/V-Up 15 Air Squat

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  • Monday 10/6

    By Wodify Admin | In WOD | on October 5, 2014

    St. Louis, St. Louis West – CrossFit WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press5 Rounds E4MOM 5 Bear Complex (135#/95#) 10 Ring Dips, Bar Dips, or Banded Dips Work as fast as possible and recover well! Metcon (Time) 4 Rounds for total Row Time Row 500M Rest to […]

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  • Movement & Mobility 100514

    By Wodify Admin | In WOD | on October 5, 2014

    St. Louis – Movement & Mobility A Shin Smash x 3 Partner Shin Stretch x 3 Calf Smash x 3 Banded Calf Stretch x 2 B Quad Smash x 5 Banded Hip Opener x 2 Couch x 2 C T Spine Mob x 3-5 Test │ Re Test OHSQT Note: Today we are systematically working […]

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  • Del

    By Wodify Admin | In WOD | on October 4, 2014

    St. Louis, St. Louis West – CrossFit WOD Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25 […]

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  • Friday 10/3

    By Wodify Admin | In WOD | on October 2, 2014

    St. Louis, St. Louis West – CrossFit WOD Front Squat Front Squats 8 Rounds of 4 Reps 60-80% of Bodyweight @ 3301 Tempo Complete a round every 90 seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Front Squats (135#/95#) 10 DeadLifts (135#/95#) Metcon (Time) At 12 Minutes on clock: 1 Mile Run […]

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  • Movement & Mobility 100214

    By Wodify Admin | In WOD | on October 2, 2014

    St. Louis – Movement & Mobility A Posterior Hip Capsule Floss x 3-5 High Hamstring Floss x 3-5 Partner Posterior Hip Mob x 3-5 Banded Ankle Mob x 2 Test │ Re Test: Toe Touch Test │ Re Test: Step Up or Lunge Note: Today we are looking at stability of the torso. This is […]

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  • Thursday 10/2

    By Wodify Admin | In WOD | on October 1, 2014

    St. Louis, St. Louis West – CrossFit WOD Single-Arm Dumbbell Row 5 Rounds Not for time 10 DB Rows ea arm 10 Toes on Box Lunge position Knee touch ea leg Work @ 20% of bodyweight on Rows & 40% of Bodyweight (DB in ea hand) on Lunges Helen (Time) 3 Rounds for time of: […]

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  • Wednesday 10/1

    By Wodify Admin | In WOD | on September 30, 2014

    St. Louis, St. Louis West – CrossFit WOD Snatch Snatch PVC Technique Bar Warm Up 1×5 @ 50% 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 90% 2×1 @ 1RM Attempts Metcon (Time) 30 Hang Power Snatch for Time (135/95)

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