WOD (WORKOUTS OF THE DAY)

Daily CrossFit workouts and strength training exercises to help keep you fit and healthy.

CrossFit – Wed, Jun 7

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up3 Sets, For Quality: :30 Second Wall Sit Hold 10 Sumo Squats 5 Inchworm Push-Ups 10 Lu Raises , Light Load :30 Second Barbell Glute Bridge Hold , 45/35lbStrength & Skill Primer 2 Sets, For Quality: 10 Snatch Grip...

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CrossFit – Tue, Jun 6

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2:00 Cardio Choice into.. 3 Sets, For Quality 8/8 Single Leg Barbell Romanian Deadlifts 8 Behind the Neck Strict Press 10 Barbell Goodmornings 10/10 Banded Clam Shells 10 Dead-BugsWeightliftingDeadlift + Push...

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CrossFit – Mon, Jun 5

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 Specific...

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CrossFit – Sat, Jun 3

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 Back...

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CrossFit – Fri, Jun 2

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 20 minutes...

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CrossFit – Thu, Jun 1

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...

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CrossFit – Wed, May 31

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...

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CrossFit – Tue, May 30

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 (Time)5...

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CrossFit – Mon, May 29

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack SquatsMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or...

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CrossFit – Sat, May 27

CrossFit Ballwin - CrossFitWarm-up2 Sets 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 8/8 Single Arm Ring Rows 10/10 Single Leg Glute Bridge " Jumping Sheep " Round 1 Jump Over Plank Round 2 Squat Jump Over Plank Round 3 Lateral Burpee over PlankMetcon"Panda"...

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

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Areas We Serve

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

 

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