WOD

18DEC2017

CrossFit Ballwin – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch... read more

18DEC2017

CrossFit Ballwin – CrossFit My girls, getting after it. Warm-up Burgener Warm-Up (No Measure) 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Strength & Skill... read more

15DEC2017

CrossFit Ballwin – CrossFit Making a list & checking it twice. 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 Dips Metcon **This is a benchmark.... read more

14DEC2017

CrossFit Ballwin – CrossFit JoJo & Nay Nay Warm-up Partner Rowling (No Measure) Bowling + Rowing https://youtu.be/thOM4kt8g6E Strength & Skill Clean and Jerk (Build up to slightly heavier than metcon weight) Metcon Metcon (AMRAP – Rounds and... read more

13DEC2017

CrossFit Ballwin – CrossFit Community….Community 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 Pistols (Technique/skill work 4 sets of 10 alternating) Muscle-ups... read more

12DEC2017

CrossFit Ballwin – CrossFit One..more…rep…BOB! 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 Dips Strength & Skill Pause Jerk (6 Sets... read more

11DEC2017

CrossFit Ballwin – CrossFit Sangita Aradhyula 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 Strength & Skill Crossover Symmetry 1 & 2 Complete both sides of the Symmetry chart as... read more

08DEC2017

CrossFit Ballwin – CrossFit Lisa Goforth-Naes Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit Ups Metcon OPT Repeatability Test (3 Rounds for... read more

07DEC2017

CrossFit Ballwin – CrossFit Justin Fadler Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Strength & Skill Complete this cycle of 3 movements for 18 minutes,... read more

06DEC2017

CrossFit Ballwin – CrossFit Happy Birthday Coach Mark! Warm-up Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30 ft. **Reps are down & back. 3 x Light Jog 2 x Crossover 1 x Walking Lunge 1 x Crocodile Walk 1 x Inch Worm 2 x Crossover 3 x Light... read more

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