CrossFit – Mon, Jun 5

by | Jun 5, 2023 | WOD

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up1:00/1:00 minute Banded Front Rack Stretch :45/45 Second World’s Greatest Stretch 1:00 minute Deep Squat + Thoracic Rotations Once you have completed the above mobility work, please move into your...

CrossFit – Sat, Jun 3

by | Jun 3, 2023 | WOD

CrossFit Ballwin – CrossFitWarm Up (No Measure)Perform 30 seconds of each movement, then stretch. Keep movements to a moderate pace. 2 X through 1/2 Row easy/Row medium Jumping jacks/jumping jacks Alternating Step Ups/Box Jumps Push Ups/Hand-release push-ups...

CrossFit – Fri, Jun 2

by | Jun 2, 2023 | WOD

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up3 Sets, For Quality :30sec Double Under or Bike 7/7 KB Windmill 50/50ft Bottoms Up KB Waiters Carry :20 second Tuck L-HangMetconLedesma (AMRAP – Rounds and Reps)Complete as many rounds as possible in...

CrossFit – Thu, Jun 1

by | Jun 1, 2023 | WOD

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up3 Sets, for Quality 1:00 Bike, increase intensity each set 8/8 Dual DB Split Stance Romanian Deadlift 6 Inchworm Push-Ups 10/10 Glute Bridge March 15 Air SquatsMetconHansen (Time)5 rounds for time of: 30...

CrossFit – Wed, May 31

by | May 31, 2023 | WOD

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack SquatsMetconMiron (Time)5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body...

CrossFit – Tue, May 30

by | May 30, 2023 | WOD

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up4 Rounds, Continuous Rowing :30 Slow :30 Moderate :15 Fast —— 2 Sets for Quality 10 Down Dog Toe Taps :20 Dual Kettlebell Overhead Hold 10 Bent Over Y-T-I 20 Bear Plank Pull ThroughsMetconWeston...