16Jul2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up # 4 (Step Ups) (No Measure) 20/20 x Step Ups 3/3 x Turkish Get Ups 20 x Kettlebell Swings 10 x Push UpsStretches: Rib Mobilization, Instep, Anchored T-Spine Strength & Skill 1 or 2 based on...

15Jul2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsStretches: T-Twist/Scorpion, Elevated Pigeon...

14Jul2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStretches: External Rotation Shoulder Smash, Banded Elbow Distraction, Single Leg Flexion **Refer to...

13Jul2015

CrossFit Ballwin – CrossFit Based on some of the training evaluation from last month, I feel we need to spend a little more time digging into the Olympic Lifts. Movements need to be cleaned up and coaching needs to be clarified. Setup, bar path, 1st pull,...

11Jun2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStretches: Elevated Pigeon, Anchored T-Spine, Single Leg Flexion Metcon 1: 1-Mile Run (Time) Max...