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WOD ARCHIVE

  • “DAVID” WATSON

    By Wodify Admin | In WOD | on December 1, 2018

    St. Louis – Hero With Fitz View Public Whiteboard “DAVID”WATSON (Time) 5 Rounds for Time 5 Clean-and-Jerks (60/40 kg) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats

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  • Saturday Wod

    By Wodify Admin | In WOD | on November 30, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25:00 Amrap *Buy In: 2000m Row/Front Rack Hold 35s/25s Remaining Time AMRAP: 5 Burpees 10 Box Jumps 24/20 15 Goblet Squats 35/25 * Front rack hold with 2 KB’s. RX+ 53s/35s & 53/35“Buy In” One time only. Both partners will be […]

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  • Friday Wod

    By Wodify Admin | In WOD | on November 29, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Bench Press (5×5) Tempo Work 31X1 for all working sets. Superset with 6 Strict weighted or unweighted pull ups or scaleto to 4-6 negatives or 8 tempo ring rows. Metcon Metcon (Time) 3 Rounds For Time 400m Run 24 Dumbbell Walking Lunges 12 Deadlifts Rx 35s/25s […]

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  • Thursday Wod

    By Wodify Admin | In WOD | on November 28, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (No Measure) 10:00 Amrap Row/Ski/Bike 1:00 15 Abmat Sit Ups 2:00 12 Abmat Sit Ups 3:00 9 Abmat Sit Ups 4:00 15 Abmat Sit Ups 5:00 12 Abmat Sit Ups 6:00 9 Abmat Sit Ups 7:00 15 Abmat Sit Ups 8:00 12 Abmat Sit Ups […]

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  • The stronger-than-ever-program Week 2, Day 2

    By Wodify Admin | In WOD | on November 27, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85% B) Jerk squats 8 reps at 80%, 8 reps at 85%, 3X8 at 90% B1) (Split) Jerk 3 reps at 60%, 4X3 at 70% C) Snatch grip shrugs 3X10 at […]

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  • Wednesday Wod

    By Wodify Admin | In WOD | on November 27, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon (No Measure) 6:00 Alternating EMOM Odd :45 Max Jump Squats Even :45 Glute Bridges (control) 1:00 Transition 5:00 Running Clock *Waiter/Farmer HOLD (standing) *For 5:00 straight rotate from R waiter/L farmer to R farmer/L waiter without sitting them down. Pick weights challenging enough but kept unbroken! […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on November 26, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Power Snatch (10×2 EMOM) Every minute on the minute for 10:00 complete 2 power snatches increasing across all sets. Metcon Metcon (Time) 4 Rounds 15 Power Snatches 75/55 30 Double Unders 200 Row OSC/AOT Metcon (Calories) 3 Rounds AMRAP 4:00 for Calories On the 0:00 – […]

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  • Tuesday Wod

    By Wodify Admin | In WOD | on November 26, 2018

    St. Louis – CrossFit Gymnastics View Public Whiteboard Metcon (No Measure) Perform the following: 3:00 Bottom of push up 2″ off ground :15s 3:00 Supine hollow :30 3:00 Ring Support :05s/:10s – – – – – 10-8-6-4-2 Strict Pull Ups Between sets: 100’ Farmers Carry – – – – – 10:00 FLOW 5-Strict Dips (Negatives […]

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  • The stronger-than-ever-program Week 2, Day 1

    By Wodify Admin | In WOD | on November 25, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A) Back squat 10 reps at 60% of 1RM, 3X10 at 75%; Rest 2:00 B) Power clean + push press (complex) 5 reps at 65%of 1RM, 3X5 at 75%; Every 2:00 C) Clean pull from below knee 3X5 at 85% of 1RM; Rest 1:30 D) […]

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  • Monday Wod

    By Wodify Admin | In WOD | on November 25, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Front Squat (Build to 3RM) Metcon Metcon (AMRAP – Reps) 8:00 Amrap 3 Thrusters 3 Lateral Burpees 6 Thrusters 6 Lateral Burpees 9 Thrusters 9 Lateral Burpees Add 3 reps per round 95/65 OSC/AOT Metcon (No Measure) OSC 3 Sets 30-60s Dbl Front Rack Hold 20 […]

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  • Thanksgiving Sample Platter

    By Wodify Admin | In WOD | on November 24, 2018

    St. Louis – Hero With Fitz View Public Whiteboard Thanksgiving Sample Platter (Time) For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls (20/14 […]

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  • Sunday Hero Wod

    By Wodify Admin | In WOD | on November 24, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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  • The Stronger Than Ever

    By Wodify Admin | In WOD | on November 23, 2018

    St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting Back squat 5 reps at 70% of 1RM, 3X5 at 80% Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 2X8 at 90% Jerk 3 reps at 60% 1RM, 3X3 at 70% Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at […]

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  • Saturday Wod

    By Wodify Admin | In WOD | on November 23, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Metcon Metcon (Time) For Time: 400m Run 15 Overhead Squats 2 Rounds of “Cindy” 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead 400m Run 15 Overhead Squats 2 Rounds of “Cindy” 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead 400m 15 Overhead Squats […]

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  • Friday Wod

    By Wodify Admin | In WOD | on November 22, 2018

    St. Louis – CrossFit WOD View Public Whiteboard Weightlifting Squat Clean + 3 Front Squats 12:00 Running clock to build up to a heavy complex. Metcon Metcon (Time) For Time 21-15-9 Deadlifts 225/155 Dumbbell Thrusters 50s/35sPush the pace today. This shouldn’t be a grind. Very open stylish intensity. Metcon (Time) OSC DB Step Ups 35s/25s […]

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