WOD (WORKOUTS OF THE DAY)

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

25JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm Up # 1 (Jump Rope) (No Measure)2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit UpsDOWNWARD SPIRAL 🌪 (AMRAP - Reps)Teams of 2 For...

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24JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 ROUNDS 40 SECONDS ON / 20 SECONDS OFF: Station 1: Row Station 2: Front Plank Hold Station 3: Glute Bridge Walkouts Station 4: Banded Good Mornings BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow Rotations...

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23JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS Easy Bike Hollow Hold PVC Pass Throughs Moderate Bike Arch Hold PVC Overhead Squats Faster Bike Inchworm to Push-up PVC V-Ups BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict...

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22JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS: Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Box Air Squats (Similar to a Wall Squat) Lateral Box Step-ups (30 Seconds Each Side) Kettlebell Single Arm Bent Over Rows (30...

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21JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 ROUNDS 30 Seconds: Shuttle Runs (Increase Pace 2nd Round) Active Samson 2 ROUNDS 30 Seconds: Row (Increase Pace 2nd Round) Active Spidermans 2 ROUNDS 30 Seconds: Bike (Increase Pace 2nd Round) Inchworm to...

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20JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up40 SECONDS Easy Bike Glute Bridges Single Arm Dumbbell Deadlift (20 Seconds Each Side) Moderate Bike Single Leg Glute Bridges (20 Seconds Each Side) Single Arm Dumbbell Strict Press (20 Seconds Each Side) Faster...

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18JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm Up #5 (Row) (No Measure)Complete 2 rounds Row 300m 20 x Air Squats 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish GetupGRAHAM CRACKERS (Time)Teams of 2 For Time: 7000 meter row *every 5 min 2 rounds of...

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17JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Active Spidermans Sit-ups Moderate Bike Active Samson Hollow Hold Faster Bike Push-up to Down Dog Arch Hold Box Jump Warmup 30 Lateral Hops Over Barbell 30 Seconds Box Step-ups 30 Seconds Box...

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16JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 MINUTES Easy Row or Bike 1 MINUTE Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-up BARBELL WARMUP 5 Good...

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15JAN2020

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS Easy Row Single Unders Cossack Squats Moderate Row Single Unders Pausing Air Squats (3 Seconds in Bottom) Faster Row Single Unders Air Squats BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow...

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(636) 346-4859

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.

 

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

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