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WOD ARCHIVE

  • OLYPROG CYCLE 3 WK1:D2

    By Wodify Admin | In WOD | on January 20, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Morning lifters! Let’s uses today as a cycle day to work on our speed and bar path in the cleans to help with the jerk work. Still, we need a dynamic effort to make sure we aren’t losing any strength so let’s at a Push Press progression to […]

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  • OLYPROG CYCLE 3 WK1:D1

    By Wodify Admin | In WOD | on January 18, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Athletes welcome to cyle three! Jerk is the name of the game and the number one emphiasis right from the start will be our footwork! We know it’s been a common theme in the new OLYPROG but if the athlete can understand what spots they need to be […]

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  • 1/18/20?

    By Wodify Admin | In WOD | on January 18, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 1000m row 3 rounds S/A FR KB Step downs x10ea Banded Good mornings x10 Barbell Primer RDL x10 Good mornings x10 Alt Back Rack Lunges x10ttl Deadlift 5×3 @90% of 1RM + seated battle rope slams x20ttl Mini Bro 3 rounds DB Bench tricep ext. x12 (10/12/15) […]

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  • 1/17/20? /#271 Barbell Club

    By Wodify Admin | In WOD | on January 17, 2020

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike Conditioning Ski Erg On/Off 12 min time cap 5 cal ski …. 1. BW Squats x10 2. Reverse lunges X10 3. Push ups x5 4. Jump Squats x10 5. Burpees x5 Start each round off on the ski with the 5 cals Weightlifting Barbell Primer 2x […]

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  • 1/15/20 / #269 Barbell Club

    By Wodify Admin | In WOD | on January 14, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m Row Assault Bike on/off EMOM 12 min time cap!!! 5 cals on assault bike followed by 1. BW Squats x10 2. Reverse lunges x10ttl 3. Push ups x5 4. Lateral lunges x10ttl 5. FWD Lunges x10ttl start each minute on the bike with the 5 cals. Weightlifting Barbell […]

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  • OLYPROG CYCLE 2 WK5:D3

    By Wodify Admin | In WOD | on January 14, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup We are here folks! The last day of the cycle! All week so far we have been pondering with the ideas of what was missed in this cycle. Holidays aside this was a fairly progressive cycle that highlighted better bar path and overall better structure and form with […]

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  • SMRC #5

    By Wodify Admin | In WOD | on January 14, 2020

    St. Louis – Open Gym Warm-up 400m Run 3 rounds 200m ski 10 push ups 10 ring rows 5 pull ups 1RM Bench (30 min time cap) Moderate x8 Heavy x5 Very Heavy x3 Heavy singles 3 Round Finsher Yoke Walk 200ft S/L KB Deadifts x10 ea

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  • 1/14/20? /#268 Barbell Club

    By Wodify Admin | In WOD | on January 13, 2020

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike 2 rounds 400m run + Row Lateral step ups x 10 each Cossack lunges x20ttl Banded Good Mornings x10 Metcon Metcon (Distance) Conditioning 5 min row and record Beat your overall distance from last week Weightlifting Barbell Primer 2x RDL x10 Shoulder Press x10 Back Squat […]

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  • OLYPROG CYCLE 2 WK5:D2

    By Wodify Admin | In WOD | on January 12, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Creating something new is the difficult part. To make it and build it and get everyone to follow? Amazing. Pep Guardiola ( Manchester City Manager) Weightlifting It’s time to wrap up Phase 2 and move on from this cycle but before we do so there is some unfinshed […]

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  • 1/13/20? / #237 Barbell Club

    By Wodify Admin | In WOD | on January 12, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m Ski Cross Symmetry x20 Push ups X10 S/A Ring Rows x10ea Bench Press Bench Press 5×3 @85% of 1RM (work across) Super set DB supported rows x15 (15/20) Conditioning 5 min row 1 min @26-28 Strokes per minute 2 mins @22-24 strokes per minute 1 min @18-20 SPM […]

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  • OLYPROG CYCLE 2 WK5:D1

    By Wodify Admin | In WOD | on January 10, 2020

    St. Louis – Olympic Weight Lifting Prehad/Warmup Ok athletes as we mentioned last week we are playing a game of catch up. So here it is the final full week of this cycle. No more tempo, no more discussion letss get heay today and hit a PR Monday night! Today we will do a little […]

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  • 1/11/20?

    By Wodify Admin | In WOD | on January 10, 2020

    St. Louis – Valkyrie Fitness Weightlifting Warm up 800m Row 500m ski 20 cal bike 2 rounds Walking quad stretches x20 Walking lunges x20 Push ups x10 BW squats x10 Valkyrie Shield Day This is the day when we out the barbell downs and focus on DB, KB or Rings, Cardio and etc. 4 circuits […]

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  • Saturday Gymnastics

    By Wodify Admin | In WOD | on January 10, 2020

    St. Louis – CrossFit Gymnastics Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups Every Round Complete 20 Yard Farmer’s Carry 10-9-8-7-6-5-4-3-2-1 Strict TTBs (strict leg raises for scale) 10/7 Calorie Ski Between Every Round 3 Rounds 10 Tall Box Jumps 36/30 or 30/24 or 24/20 10 HSPU from box or wall (strict)

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  • 1/9/20? / #265 Barbell Club

    By Wodify Admin | In WOD | on January 8, 2020

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike 2 rounds Hip band overs x20 KB Cossack squats x20ttl (20lb) Weightlifting Barbell Primer 2x RDL x10 Back Squat x10 Barbell Cossack Squat x10 Back Squat Back Squat 6×3 @82% of 1RM + weighted sit ups x20 (20lb DB/KB) build up to the 82% within 3 […]

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  • 1/8/20? / # 264 Barbell Club

    By Wodify Admin | In WOD | on January 7, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row Then 2 rounds Stars x10ttl Scorpions x10ttl Low band lateral walks x20ttl (light band on ankles) Weightlifting Barbell Primer 2x RDL x10 Good Morning x10 BTN Push Press x10 (begins the neck) Deadlift Deadlifts 6×3 @85% of 1RM. Superset with DB Curtsy Lunges 12ttl (15/20/25) (build to […]

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