CrossFit Ballwin – CrossFit

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Daily Mindset

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”


30 Seconds of Inchworm to Push up

30 Seconds of PVC Pass Throughs

30 Seconds of Jumps for Height

30 Seconds of Frog Hops

15 Seconds of PVC Around the Worlds (One Direction)

15 Seconds of PVC Around the Worlds (Other Direction)

30 Seconds of Super Slow Burpees

Strength & Skill


1. Two Feet Take-Off


1. Survival

Power Snatch:

1. Magnet to Body


Power Snatch (Build up to a Moderately Heavy Rep of 5)


“FIVE O’CLOCK SOMEWHERE” (3 Rounds for reps)

AMRAP 5:00

27 Power Snatches (95/65)

27 Burpees

27/21 Calorie Bike

(Rest 5:00)

AMRAP 5:00

21 Power Snatches (115/85)

21 Lateral Barbell Burpees

21/15 Calorie Bike

(Rest 5:00)

AMRAP 5:00

15 Power Snatches (135/95)

15 Barbell Facing Burpees

15/12 Calorie Bike

After Party


Couch Stretch: 1 Minute Each Side

Kneeling Hamstring Stretch: 45 Seconds Each Side

Up Dog: 1 Minute


Part A

3 Sets, for Quality:

6 Tempo Ring Rows

10 KB Suitcase Deadlifts (5 Each Side)

12 Waiter Squats (6 Each Side)

Part B

Build to a moderate:

Turkish Get-Up



Decrease Load

PVC/Empty Bar Hang Power Snatches

Alternating Single Dumbbell Power Snatch


Decrease Reps


36/27, 27/21, 21/15, Cal Row

21/15, 15/12, 12/9, Cal Ski Erg

36, 27, 21, Ten Meter Shuttle Runs

400, 300, 200 Meter Runs