WOD (WORKOUTS OF THE DAY)
Daily CrossFit workouts and strength training exercises to help keep you fit and healthy.
CrossFit – Wed, May 17
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up3:00 Row, Damper of 1 *Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds into.. 3 Sets 6/6 Archer Ring Rows 8/8 Suitcase Kettlebell Deadlift 10/10 Single Leg Glute Bridge March 12/12...
CrossFit – Tue, May 16
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up3 Sets For Quality 5 Inchworm Push-Ups 10 Alternating Down Dog Toe Taps 10 Alternating Deep Lunge Mountain Climbers 8/8 Pistol Box Step-Downs 10 second Ring Support HoldWeightliftingBack Squat (Take 12:00 minutes...
CrossFit – Mon, May 15
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up3 Sets, For Quality 1:00 Cardio Choice 10/10 Banded External Shoulder Rotations 10/10 Banded Internal Shoulder Rotations 10 Hollow Arch Rolls 6-8 Jumping Pull-Ups 10 Kettlebell DeadliftsStrength & Skill Bar...
CrossFit – Sat, May 13
CrossFit Ballwin - CrossFitWarm-Up (No Measure)Warm-up 90 sec EZ bike 5 med ball dead lift 5 med ball power cleans 5 med ball front squats 5 med ball thrusters 60 sec bike Barbell warm-up 30 sec bike 5 box step ups 5 box jumps to low box 5 box jumps to workout height...
CrossFit – Fri, May 12
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 Sets, For Quality 200m Run 8/8 Standing Banded Psoas March 10 Quadruped Scapular Push-Ups :15 second Deadhang + :15 second Active Hang 5/5 Archer Ring Row 5/5 Archer Push-UpMetconBEFORE YOU LEAVE...CORE...
CrossFit – Thu, May 11
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upSpend the first part of today's Warm Up going through the following Mobility Exercises: 1:00 secondDead-Hang w/Feet Supported 1:00Plate Overhead Opener 10/10Shoulder CARs :30/:30 secondCrossbody Lat Stretch...
CrossFit – Wed, May 10
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upFor Quality: 2:00 minute Machine (Easy/Moderate pace) 10 Inchworm Push-Ups 2:00 minute Machine (Easy/Moderate pace) 20 Banded Good Mornings 2:00 minute Machine (Easy/Moderate pace) 30 Alternating...
CrossFit – Tue, May 9
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upEvery 2:00 minutes, 4 sets, complete the following: 200/150m Row 10Lateral Line Jumps(over and back = 1) 8 Hang Snatch High Pulls, 45/35lb (20/15kg) 10Deep Lunge Mountain Climbers - Warm up is intended to get the...
CrossFit – Mon, May 8
CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upStrength & SkillPrimer 3 High Hang High Pull 3 High Hang Muscle Clean 3 Strict Press 3 Front Squat 3 Hang Power Clean 3 Thruster Add weight to starting load 5 Tng Power Cleans 5 Thrusters Add Weight 3 Tng Power...
CrossFit – Sat, May 6
CrossFit Ballwin - CrossFitWarm-up2-3 Sets :30 Jump Rope Practice 6 Inchworm Push-Ups 10 Russian Kettlebell Swings 10 Beat Swings 10 Alternating V-UpsMetcon"Topple" (AMRAP - Rounds and Reps)AMRAP 28,w/ Partner: Buy In: 1200 Heavy Rope Max Rounds, Time Remaining: 9...
Areas We Serve
St. Louis, Ballwin, Manchester, Chesterfield, Des Peres, Fenton, Creve Coeur, Valley Park.
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