#CrossFitBallwin

#goodoverbad #attitude #davidgoggins #canthurtme #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

25JAN2020

Weightlifting:
Power Clean (Build to a Heavy Triple (Touch & Go))

Metcon:
"Wonderworld" (Time)
For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees

"Wonderworld" — Beef’d Up (Time)
For Time:
100 Double Unders
21 Power Cleans (185/135)
21 Bar-Facing Burpees
100 Double-Unders
15 Power Cleans (185/135)
15 Bar-Facing Burpees
100 Double-Unders
9 Power Cleans (185/135)
9 Bar-Facing Burpees

After Party:
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Load For Both Lifts: 60-62% 1RM Front Squat

Modifications:
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps
Line Hops
Over-and-Back Dumbbell Hops

POWER CLEANS
Double Dumbbell Power Cleans
Single Dumbbell Power Cleans
Odd Object Power Cleans

BAR FACING BURPEES
Regular Burpees
Dumbbell Facing Burpees ...

#staythecourse #success #zigziglar #ignorethehaters #itsjustnoise #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

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] ...