WOD

23MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Greg Cochran 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 Speed Kills (AMRAP – Rounds and Reps) 35 AMRAP Teams of 3: 10/8... read more

22MAR2019

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 Dips Mobility Shoulder Stretch: 45 seconds each side... read more

21MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Last Friday Night Lights this Friday! Warm-up Pick A Game: 1. Wall Ball Tic Tac Toe 2. Farmers & Lumberjacks 3. Cone Game 4. Kettlebell Tap Game 5. Foam Roller Dodgeball 6. Pizza Game Mobility Active Chest... read more

20MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Sudha Pendurthi Warm-up 30 Seconds Forward and Back Hops to Plate Down Dog In and Out Hops to Plate Up Dog Plate Ground to Overhead Push-up Plank Hold Plate Floor Presses Hollow Hold Hands on Plate Mountain... read more

19MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Jimmy Moncheski Warm-up Buddy Relay AMRAP 10: 10 Box Step-ups 10 Air Squats 100 Meters of “Rowling” *Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score... read more

18MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kelsey Keeve Warm-up 30 Seconds: PVC Pass throughs Hops Over PVC Pipe PVC Overhead Squats Top Half Burpees Over PVC 3 Narrow Pass Throughs + 3 Narrow Overhead Squats Easy Burpees Over PVC With PVC Pipe or Light... read more

16MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Casey Cromwell 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 Metcon Tear Drop (5 Rounds for reps) Teams of 2, descending AMRAPs: Partner 1 – AMRAP... read more

15MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Only two more FNL’s left! Come join us. Warm-up Junkyard Dog Warm-Up (No Measure) *Partner A sits with legs extended and arms out *Partner B jumps over one arm, then legs, then over the other arm of... read more

14FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin Warm-up Pick A Game: 1. Wall Ball Tic Tac Toe 2. Farmers & Lumberjacks 3. Cone Game 4. Kettlebell Tap Game... read more

13MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Adam Wehrmeister Warm-up 30 Seconds: Easy Row Mountain Climbers Moderate Row Push-up to Down Dog Faster Row Air Squats 20 Seconds: Hollow Hold Barbell Back Squats Arch Hold Medicine Ball Front Squats Medicine... read more

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