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WOD ARCHIVE

  • WOD/Foundations for 5/1

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

    St. Louis, St. Louis West – CrossFit WOD STRENGH/SKILL 3 Rounds Max Set Dead Hang Pull Up Rest 90 seconds Renegade Rows 10 Alternating Rest 90 seconds WOD “Bane” 10-9-8-7-6-5-4-3-2-1 Deadlift (185/135) Burpee Box Over (24/20) Strength/Skill Pull-ups Renegade Row Metcon Metcon (Time)

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  • WOD/Foundations for 4/30

    By Wodify Admin | In WOD | on April 29, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 3 Pos Squat Snatch (high hang/mid/below knee) 1x1x1 WOD Row 1500M Rest to 8 Min on Clock (if you beat 8 minutes) THEN 10 Power Snatch @ 75% 1RM Record Row time and Snatch time Weightlifting 3 Position Squat Snatch Metcon Metcon (Time) Row Metcon (Time) […]

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  • WOD/Foundations for 4/29

    By Wodify Admin | In WOD | on April 28, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH 3 Pos Squat Clean (high hang/mid/below knee) 1x1x1 WOD 5 Min AMRAP 10 Slam Balls (50#/30#) 10 Alternating Pistols 10 V-ups Weightlifting 3 Position Squat Clean Metcon Metcon (AMRAP – Rounds and Reps)

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  • WOD/Foundations for 4/28

    By Wodify Admin | In WOD | on April 27, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH OHS, 5×5 (every 3min) WOD 6-Person EMOM – 3 Rounds Max Effort Airdyne/Rower Squats Push Jerk (135/95) Bar Facing Burpee Walking Lunge Pull-ups Rest (everyone rests at the same time regardless of starting movement) Weightlifting Overhead Squat Metcon Metcon (No Measure)

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  • “Bradley” Sunday Hero

    By Wodify Admin | In WOD | on April 26, 2014

    St. Louis – CrossFit WOD Bradley 10 RFT 100M Sprint 10 Pull-ups 100M Sprint 10 Burpees Rest 30 seconds Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds

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  • Open Gym/Hero WOD

    By Wodify Admin | In WOD | on April 26, 2014

    St. Louis West – CrossFit WOD

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  • WOD/Foundations for 4/26

    By Wodify Admin | In WOD | on April 25, 2014

    St. Louis, St. Louis West – CrossFit WOD STRENGTH/SKILL 4 Rounds 1 Rope Climb/3 Rope stands rest 60 second 200M Row Sprint rest 60 second WOD 2-Person Team for Time 150 Air Squats 150 Push Ups 150 Sit Ups 150 Pull Ups 150 Mountain Climbers Divide work anyway you want as a team, but finish […]

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  • 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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