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Crossfit Ballwin logo

14520 Manchester Rd.
Ballwin, St. Louis, MO 63011
Phone: (636)346-4859
Veteran owned and operated

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22JAN2020

Weightlifting:
Back Squat (3 Sets of 5 Reps at 85% 1RM)

Metcon:
"Double-Edged" (Time)
7 Rounds For Time:
12/9 Calorie Bike
30 Double Unders
10 Burpees

"Double-Edged" — Beef’d Up (AMRAP - Rounds and Reps)
TEAMS OF 2
AMRAP 20:
12/9 Calorie Bike
30 Double Unders
10 Burpees

*Switch After Full Rounds

After Party:
Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
50 Kipping Handstand Push-ups

Modifications:
BIKE
250/200 Meter Row
200/150 Meter Ski Erg
12/9 Calorie Bike
15 Shuttle Runs [10 Meters]

DOUBLE UNDERS
Reduce Reps
Single Unders (45)
Practice Time Caps (40 Seconds)
Double Taps
Line Hops
Over-and-Back Dumbbell Hops
...

#standout #beunique #beyou #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

21JAN2020

Metcon:
"Cho To-Go" (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24"/20")

*AMRAP "Macho Man" (185/135)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

"Cho To-Go" — Beef’d Up (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (30"/24")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (30"/24")
AMRAP "Macho Man" (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (30"/24")

*AMRAP "Macho Man" (185/135)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

After Party:
Body Armor
3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups

Modifications:
MACHO MAN
Double Dumbbell For All Movements
Single Dumbbell For All Movements (3 Each Side)

BOX JUMP OVERS
Lateral Hops Over Barbell
Line Hops
Box Step-ups
Double Unders
Single Unders
Jumping Lunges
Step Back Lunges

ROW
40/30 Calories:
30/21 Calorie Bike
30/21 Calorie Ski Erg
400 Meter Run
30/21 Calories:
21/15 Calorie Bike
21/15 Calorie Ski Erg
300 Meter Run
20/15 Calories:
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Run
...

#strength #resilience #youareincontrol #howwillyourespond #mayaangelou #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

20JAN2020

Metcon:
"Ketty" (Time)
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges

"Ketty" — Beef’d Up (Time)
5 Rounds For Time:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35)
30 Single Dumbbell Box Step-ups (24"/20")

After Party:
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Glutes
Quads
Hamstrings

Modifications:
KETTLEBELL SWINGS
Single Arm Russian Dumbbell Swings
Odd Object Ground to Overhead
Single Arm Dumbbell Devil's Press
Single Arm Dumbbell Snatch

STEP BACK LUNGES
Box Step-ups

400 METER RUN
500/400 Meter Row
400/300 Meter Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]
...

Discipline.



#getitdone #discipline #disciplineequalsfreedom #jockowillink #crossfit #crossfitcommunity #crossfitballwin #cfb2021
...

19JAN2020

Metcon:
"Heavy Machinery" (5 Rounds for reps)
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest

"Heavy Machinery" — Beef’d Up (5 Rounds for reps)
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (185/125)
1 Minute Max Burpees
1 Minute Rest

After Party:
Midline
3 Sets:
15 Weighted AbMat Sit-ups
30 AbMat Sit-Ups (No Weight)
Rest As Needed Between Sets

Modifications:
BIKE
Any Machine
Shuttle Runs [10 Meters]

POWER CLEAN
Double Dumbbell Power Cleans
Single Dumbbell Power Cleans
Odd Object Power Cleans
...

#love #mlk #mlkquotes #community #crossfit #crossfitballwin ...

Call Us

(636) 346-4859

14520 Manchester Rd. Ballwin, St. Louis, MO 63011

Veteran owned and operated

Crossfit Ballwin logo

Areas We Serve

St. Louis, Ballwin, Manchester, Chesterfield, Des Peres, Fenton, Creve Coeur, Valley Park.

 

CrossFit Gym Ballwin, St. Louis Reviews Rating: 4.9/5 based on 102 reviews on Google, Facebook, and Yelp.

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