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WOD ARCHIVE

  • Tuesday Wod

    By Wodify Admin | In WOD | on June 10, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting High Hang Power Snatch + High Hang Snatch + OHS (10x1x1x2) New set every 1:30. Build as you go. Metcon Metcon (No Measure) 8 Minute Amrap 15 Wallballs 20/14 45 Double Unders Rest 2 Minutes 8 Minute Amrap 20 Single Arm Russian KB Swing 53/35 20 […]

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  • 6/11/19? / #129

    By Wodify Admin | In WOD | on June 10, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m run 3 rounds Ring Rows x20 Push upx 10 S/A upright rows x10 ea Accessories Dumbbell Pullovers 2×10 (light) Weightlifting Bench Press Bench 1RM Spend 15-20 mins building 1RM for Bench Press. Build as followed x10 @50% x8 @60% X5 @70% X3 @80% x3 @85% […]

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  • Monday Wod

    By Wodify Admin | In WOD | on June 9, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (No Measure) 0:00-10:00 Every 2:00×5 Sets 4/Side Back Rack Reverse Lunges 10:00-18:00 Every 2:00×4 Sets 5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically […]

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  • Oly Performance Strength Cycle Week 1 Day 1

    By Wodify Admin | In WOD | on June 9, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warmup Mobility A1. Face up barbell restricted overhead thoracic medball stretch 2 x :30s A2. Stars and Scorpions 2 x 5/5 Skill B1. Tall Snatch 5×3 (feel free to use empty bar only OR add weight if you can do it without “jumping” B2. Box […]

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  • VF Flow

    By Wodify Admin | In WOD | on June 7, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row Dynamic warm up 4 rounds BW Squats x10 Reverse Lunges x10 Push ups x10 Pull ups or ring rows x5/10 Metcon Metcon (AMRAP – Rounds) 45 mins running clock with :90 sec between each round 200m run Goblet Squats x20 Hammer curls x20 Ring […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on June 7, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, 30:00 Amrap of: 800m Run (together) 80 Walking Lunges with KB Farmer’s Carry 400m KB Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single Arm KB Push PressesBreak lunges up into […]

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  • VF5

    By Wodify Admin | In WOD | on June 6, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 200m ski 100m jog Weightlifting 3 rounds Walking lunges x20ttl Push ups x10 Ab mat sit ups x 10 Conditioning 3 rounds of “Cindy” (5 pull ups , 10 push ups , 15 BW Squats no rest) !! Back Rack Lunge 4x6ea super set […]

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  • Friday Wod

    By Wodify Admin | In WOD | on June 6, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (Weight) 0:00-7:00 EMOM X 7 Muscle Clean + Push Press 7:00-14:00 EMOM X 7 Power Clean + Push Jerk 14:00-21:00 EMOM X 7 Clean + JerkStart from 40-50 of current and build as you see fit today. SCORE your heaviest lift for the day and […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on June 5, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 35:00 Amrap 20/15 Assault Bike Calories 100M Farmers Carry 25/20 Calorie Row 100 Single Unders 200m Run (holding a KB) 12 BurpeesStart anywhere you want. Pick KBs you cab walk the full 100m without sitting them down at the beginning […]

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  • VF4

    By Wodify Admin | In WOD | on June 5, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 400m run /30 cal bike 3 rounds Push ups x10 Banded fly’s x20 S/A upright Row x10ea (10lbs) Accessories Bench fly’s 2×10 (10lbs) Bench Press Accessories Bro circuit 3 rounds DB shrugs (heaviest dumbbells you can hold ) x10 DB tricep extentions x10 S/A DB chest […]

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  • VF3

    By Wodify Admin | In WOD | on June 4, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m Row 3 rounds Lateral lunges x10ttl Sumo inchworms x5 Shoulder band stretch :15 sec Weightlifting Barbell Primer 2x RDL x10 Strict Press x10 Good morning x10 Deadlift 5×6 moderate superset with S/L KB Deadlifts x10ea (20lbs) Conditioning 3 rounds 200m run + wall sits :45 […]

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  • Olympic Lifting New Cycle Week 1, Day 2

    By Wodify Admin | In WOD | on June 4, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warmup 3 sets: DB Russian Step Ups x 8 each leg Single Arm Ring Rows x 10 each arm KB Dead Bug x 20 reps (lay on back and hold kettlebells above you while performing dead bugs) A. Push Press: Work up to a heavy […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on June 3, 2019

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Metcon (No Measure) 0:00-7:00 Emom x 1 Muscle Snatch Work to a heavy Muscle Snatch for the day. 7:00-14:00 Emom x 1 Power Snatch Continue to build and establish a heavy Power Snatch for the day. 14:00-21:00 Emom x 1 Snatch Continue to build and establish […]

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  • VF1

    By Wodify Admin | In WOD | on June 2, 2019

    St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 500m row 3 rounds BW squats x20 alt reverse lunges x20 lateral step ups x10 ea Weightlifting Back Squat Back Squat 4×8 “Moderate” + superset with DB Stepdowns x10 ea Core Work 3 rounds Pulse ups x20 (straight leg hip raise) Alt V-ups x20 ttl Metcon […]

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  • Olympic Lifting New Cycle Week 1 Day 1

    By Wodify Admin | In WOD | on June 2, 2019

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Warmup: 1 Set – Tempo Goblet Squat x 8 @ 33×0 Single Arm DB Row x 10/arm Glute Bridge DB Floor Press x 10 Every complex should build in weight up to and finishing with 3 heavy snatch singles for the day. A. Snatch Push […]

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