WOD (WORKOUTS OF THE DAY)

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

CrossFit – Sat, Jan 28

CrossFit Ballwin - CrossFitWarm-up 200m Run (both partners run together passing back and forth the medball) Medball Partner Sit-Up Toss x :30sec Each Partner Medball Rotational Partner Toss x :30sec Each Side 200m Run (both partners run together passing back and forth...

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CrossFit – Fri, Jan 27

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out sWeightliftingPush Press & Bent Rows (Weight) Every 3:00...

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CrossFit – Thu, Jan 26

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2 Sets, For Quality 1:00 Row, R1: ez, R2: mod 5/5 Quadruped Thoracic Rotations 5 Table Top Bridge w/5sec Pause 3/3 Quadruped Hip Cars 5/5 Samson LungeMetcon"The Way of Water" (Time) RX: For Time 2000m Row...

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CrossFit – Wed, Jan 25

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets 1:00 Row 10 Deep Lunge Mountain Climbs 1 5 Banded Goodmornin gs 6/ 6 Pendulum Lung es 6/ 6 Single Arm Ring R ow :10-:1 5 Ring Support Ho ldStrength & Skill Bar Muscle-Up ProgressionMetcon"Pandora" (2...

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CrossFit – Tue, Jan 24

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality 8/ 8 Single KB Staggered Stance RD L 5/5 Goblet Squat Split Squat 2020 Tempo :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups 5 Box JumpsStrength & SkillPause Back Squat (1sec) +...

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CrossFit – Mon, Jan 23

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2 Sets 10 PVC Pass-Throughs 10 PVC Around the Worlds 10 Thoracic Extension 10 PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang 10 Alternating V-UpsStrength & Skill Snatch Specific Warm-Up...

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CrossFit – Sat, Jan 21

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 Alternating Step Ups/Box Jumps Jump Rope/Double-Unders Inchworm/sit-ups Walking Lunge/Air Squats Russian Kettlebell...

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CrossFit – Fri, Jan 20

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality :60sec Jumping Rope 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For DistanceStrength & SkillWeightliftingPower Clean + Split Jerk + Squat Clean + Split...

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CrossFit – Thu, Jan 19

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality 1:00 Row or 1:00 Shuttle Run 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15sec Wall Lean March 6/6 SL Glute Bridge w/pauseMetconToday is about finding a steady and challenging pace...

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CrossFit – Wed, Jan 18

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out sWeightliftingBench & Pull-Ups (2 Rounds for weight)...

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

 

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