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WOD ARCHIVE

  • Monday wod

    By Wodify Admin | In WOD | on July 19, 2020

    St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 2 rounds 1:00 cardio 10 DB single leg rdl r/l 20 dead bugs 20s dead hang from bar Metcon Metcon (2 Rounds for time) 2 Sets 3 Rounds 15/12 Calorie Row 20 Dumbbell Snatch 50/35 15 Toes to bar -Rest 5:00 b/t sets- RX+ 20 reps […]

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  • 7/20/20? /#366 Barbell Club

    By Wodify Admin | In WOD | on July 19, 2020

    St. Louis – Valkyrie Fitness Warm-up 20 cal ski + row 3 rounds Push ups x10 Lat stretch :30 sec DB Shoulder Press x10 (8/10) Weightlifting Shoulder Press 3×5 @55% and build each set + Seated Battlerope slams x20ttl Deadlift 3×3 @82% and work across. Start with 8-5 reps at 65% , then 75%. Then […]

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  • Sunday wod

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

    St. Louis – CrossFit WOD Metcon Sher (Time) For Time 10-9-8-7-6-5-4-3-2-1 Squat Cleans (75% BW) 20-18-16-14-12-10-8-6-4-2 Burpee Strict Pull-Ups 30-27-24-21-18-15-12-9-6-3 Double-Unders Time Cap: 60 minutesFrom Australian Hero Games, this Hero WOD is dedicated to Gregory Michael Sher who passed away on January 2, 2009, prior to the broad popularity of CrossFit within Australia. The workout […]

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  • 7/18/20?

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

    St. Louis – Valkyrie Fitness Weightlifting *start off with a slight jog to the basketball court across the street to get ready for today’s workout Suicides x2 (on the basketball court) 2,000m row 4 rounds Farmer Carry to Deadlifts x20 (100 yds) (35/53/62) 3 rounds 600m run KB swings x40 (20/25/30) 2 rounds DB Push […]

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  • Saturday wod

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

    St. Louis – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 40:00 Amrap 400m Run 40 Box Step Ups 24/20 600m Row *60s/each Side Plank 200m Run 20 KB Swings 53/35 *OR 60 Air Squats Have a vest? Wear it! Dedication (AMRAP – Rounds and Reps) Today’s WOD is dedicated to the memory of […]

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  • friday wod

    By Wodify Admin | In WOD | on July 16, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 10:00 flow 250m row OR 200m jog 10 single leg rdl (each leg) 10 […]

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  • 7/16/20? / #365 Barbell Club

    By Wodify Admin | In WOD | on July 15, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up 800m run 3 round Cindy Pull ups x5 Push ups x10 BW Squats x15 Weightlifting T-Bar Row […]

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  • thursday wod

    By Wodify Admin | In WOD | on July 15, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Warm-up Metcon (No Measure) 10:00 Flow 10/7 Calorie Row 10 Inchworms 20 Ring rows OR Bent Over BB […]

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  • 7/15/20? /#357 Barbell Club

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up Bike 30 cals + 300m ski Lunge matrix x2 Weightlifting Back Rack Lunges 3x5ea @75% (work across […]

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  • wednesday wod

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Weightlifting Split Jerk (8×3) reintroducing this one! start light and build as you see fit. focus on technique […]

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  • Tuesday wod

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Metcon Metcon (3 Rounds for reps) 3 sets 7:00 Amrap 3-6-9-12. . . Hand Release Push Ups Deadlifts […]

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  • 7/14/20? / #363 Barbell Club

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up 2 rounds 20 cal bike + 600m run 2 rounds Shoulder stretch complex :15 sec ea (Assume […]

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  • Monday wod

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD Weightlifting Front Squat (5×5) Build through 3 sets and stay at the same weight for sets 3,4,&5. If […]

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  • 7/13/20? / #362 Barbell Club

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

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – Valkyrie Fitness Warm-up Warm up 600m run + 20 cal ski 2 rounds DB lateral step ups x10 ea (10lbs) […]

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  • “LAURA MAYES”

    By Wodify Admin | In WOD | on July 11, 2020

    Announcements Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you! St. Louis – CrossFit WOD 4 Rounds for Time 40 Double-Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 12 Burpees This […]

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