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WOD ARCHIVE

  • WOD/Foundations for 4/5

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

    St. Louis, St. Louis West – CrossFit WOD WOD Four sets for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45 seconds of Wall Ball Shots 4 minutes and 15 seconds of […]

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  • WOD & F/M: “Jackie”

    By Wodify Admin | In WOD | on April 3, 2014

    St. Louis, St. Louis West – CrossFit WOD “Jackie” 1K Row 50 Thrusters 30 Pull-ups Strength Work 18 Min EMOM 6 Min EMOM Strict Press 6 Min EMOM Push Press 6 Min EMOM Push Jerk (Increase weight from movement to movement as able) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Push […]

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  • Olympic Weight Lifting

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

    St. Louis West – Olympic Weight Lifting TBD

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  • WOD & Foundations for Thursday 4/3

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds WOD Four sets for max reps of: 60 seconds of Dumbbell Ground to Overhead 60 seconds […]

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  • WOD for Wednesday 4/2

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Four sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are full cleans) Rest 2-3 minutes between sets WOD Complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Squat Clean x 6 reps Hand-Release Push-Ups x 12 […]

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  • Oly with Jacob Green

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

    St. Louis West – Olympic Weight Lifting – High Hang Cleans 8×2 – Push Press/Jerk 5×3 – Clean Deadlift 3×5

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  • WOD & Foundations for Tuesday 4/1

    By Wodify Admin | In WOD | on March 31, 2014

    St. Louis, St. Louis West – CrossFit WOD WOD Four sets for max reps of: In five minutes, run 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets. Metcon (AMRAP – Reps)

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  • WOD for Monday 3/31

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

    St. Louis, St. Louis West – CrossFit WOD STRENGTH Five sets of: Back Squat x 3-5 reps @ 20X1 Rest 60 seconds Dumbbell External Rotation x 10-12 reps each arm @ 2110 Rest 60 seconds WOD Three rounds for time of: 30 Wall Ball Shots (20/12 lbs.) 20 Toes to Bar Strength/Skill Back Squat Dumbbell […]

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  • Mike “Dork” Kennedy

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

    St. Louis – CrossFit WOD 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KBS (70/53) 15 Burpees Metcon (Time) Mike “Dork” Kennedy

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  • Hero/Open Gym

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

    St. Louis West – CrossFit WOD Open gym and 14.5 retest

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  • WOD & Foundations for Saturday 3/29/14

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

    St. Louis, St. Louis West – CrossFit WOD Metcon “Miracle Mile” Metcon (Time) Sprint 400 meters 25 Kettlebell Swings 200m Farmers Walk 200m Waiters Walk 25 Box Jumps 200m Sprint 200m Walking Lunges 25 Burpees Sprint 400 meters with 20 lb. Medicine Ball

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  • WOD/Foundations for Friday 3/28

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

    St. Louis, St. Louis West – CrossFit WOD Open 14.5 CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# […]

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  • WOD for Thursday 3/27

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

    St. Louis, St. Louis West – CrossFit WOD WOD Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each […]

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  • Oly with Jacob Green

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

    St. Louis – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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  • Oly with Jacob Green

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

    St. Louis West – Olympic Weight Lifting OHS 5×3 Snatch Technique Snatch Deadlifts 3×5 Overhead Squat Snatch Grip Deadlift

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