#CrossFitBallwin
See all of your tagged CrossFit Ballwin moments here.
#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
#bernie at the gym.
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Had to get in on the fun!
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#berniesandersmemes #mittens #crossfit #crossfitballwin #cfb2021 @mittenssanders
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]

Areas We Serve
St. Louis, Ballwin, Manchester, Chesterfield, Des Peres, Fenton, Creve Coeur, Valley Park.
Rating: 4.9/5 based on 102 reviews on Google, Facebook, and Yelp.