30DEC2017

CrossFit Ballwin – CrossFit Jason Hoffman Warm-up Group Warm – Push Up Focus (No Measure) :20 seconds Jumping Jacks 5 Push-ups :20 seconds Spidermans 4 Push-ups :20 seconds Samson Stretch 3 Push-ups :20 seconds Air Squats 2 Push-ups :20 seconds Knuckle...

29DEC2017

CrossFit Ballwin – CrossFit Rebekah Sillman 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 Ups Metcon Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt....

28DEC2017

CrossFit Ballwin – CrossFit Zach’s answering his phone, with the new tripod attached…….. Warm-up Warm-up (No Measure) CrossOver SymmetryFocus on doing the movements correctly. Strength & Skill Overhead Squat (6 Sets of 4 Reps (5 sec....

27DEC2017

CrossFit Ballwin – CrossFit 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 Hold Strength & Skill 12 EMOM ODD Minutes- Skill Level Pull-Up EVEN Minutes- 50 Ft DB Pinch Grip Walk 1a: Weighted Pull-ups...

26DEC2017

CrossFit Ballwin – CrossFit JoJo Harris Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean & Press (Right)...