#CrossFitBallwin

01DEC2020

Metcon:
"Jumper Cables" (AMRAP - Rounds and Reps)
AMRAP 18:
15/12 Calorie Bike
12 Power Cleans (135/95)
9 Box Jump Overs (30"/24")

After Party:
Gymnastic Conditioning
For Time:
27-21-15-9:
Kettlebell Swings (70/53)
After Each Round:
50' Handstand Walk

Modifications:
BIKE
21/15 Calorie Row
15/12 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs (10 Meters)

POWER CLEANS
Double Dumbbell Power Cleans

BOX JUMPS OVERS
Double Dumbbell Push Press
Double Dumbbell Hang Power Cleans ...

30NOV2020

Weightlifting:
Hang Power Snatch (On the Minute x 10: 2 Hang Power Snatches)

Metcon:
"No Air" (AMRAP - Rounds and Reps)
AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

After Party:
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Loaded at 57% of 1RM Front Squat

Modifications:
BARBELL HANG POWER SNATCHES
Single Dumbbell Hang Power Snatches
Kettlebell Swings

STRICT PULL-UPS
Reduce Reps
Ring Rows
Banded Strict Pull-ups
Double Dumbbell Bent Over Rows
Dumbbell Plank Rows ...

From the bottom of our hearts THANK YOU!
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#thankful #crossfit #community #family #love #strongertogether #supportsmallbusiness #veteranowned #familyowned @trenton.campbell.16 @ninalex79 ...

#thanksgiving #crossfit #community #cfb2020 ...

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
—John Fitzgerald Kennedy
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#military #veteran #veteransday⁠⁠ #militaryspouse #airforce #veteranowned #firstsergeant #eod #thankyou ...

11NOV2020

Weightlifting:
Front Squat (Build up to a Heavy Single)

Metcon:
Satan's Whiskers (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

After Party:
Ring Muscle-Ups
Option A: 30 Ring Muscle-Ups for Time
Option B: 10 Minutes of Practice

Modifications:
10 FRONT SQUATS
20 Double Dumbbell Front Squats
20 Dumbbell Goblet Squats
20 Odd Object Front Squats
20 Wallballs
20 Jumping Air Squats

10 CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups
Banded Pull-ups
Ring Rows
10 Inverted Bar Rows
10 Renegade Rows
10 Dumbbell Rows From Plank Position (Each Side)
10 Barbell Bent Over Rows
20 Double Dumbbell Bent Over Rows
20 Single Dumbbell Bent Over Rows (10 Each)
20 Odd Object Bent Over Rows ...

Happy Halloween!! 👻🎃💀🕸
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#whoevenusestheseanymore #howdotheyenduplikethat #everytime #saw #jigsaw ...

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Use our code PLEDGE-4857 at checkout to take advantage of each partner's special offer. We believe in these brands and what they’re doing to help support our community!
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#crossfitballwincommunity #community #crossfit #cfb2020 #crossfitballwin ...

See you all Monday!
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#laborday #crossfit #crossfitcommunity #crossfitballwin #cfb2020 ...