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CrossFit Gambit
711 Soulard Street
Saint Louis, MO 63104
ph. 314.561.8426

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Welcome to our daily blog, the home of CrossFit Gambit, and downtown St. Louis' #1 Source for evidence-based fitness! Here you will find a workout of the day (WOD) along with pictures, videos and other general fitness advice and tips. And of course, feel free to email with any questions or comments!

Thursday
Jan292015

Thursday 

A.) Good Morning

5x5

B.) AMRAP in 10 Minutes

5 Wallballs (20/14)

10 Double Unders

10 Wallballs 

20 Double Unders

15 Wallballs

30 Double Unders

...Continue until time runs out

Thursday
Jan292015

Wednesday 

A.) Snatch

15 Minutes to work up to a heavy double

B.) "CrossFit Games Open 12.2"

In 10 Minutes

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

AMRAP Snatches (210/120)

 

Wednesday
Jan282015

Tuesday 

A.) 15 Minutes to work up to a 5 rep max Thruster

 

B.) "CrossFit Games Open WOD 14.5"

21 Thrusters (95/65)

18 Thrusters (95/65)

18 Burpees

15 Thrusters (95/65)

15 Burpees

12 Thrusters (95/65)

12 Burpees

9 Thrusters (95/65)

9 Burpees

6 Thrusters (95/65)

6 Burpees

3 Thrusters (95/65)

3 Burpees

Monday
Jan262015

Monday

A.) Bench Press 

15 Minutes to work up to a heavy double

B.) "Noah"

500 Meter Row

50 Air Squats

35 Toes to Bar

25 Handstand Push-ups

5 Bar Muscle-ups

Friday
Jan232015

Friday

A.) "Cindy"

Complete as many rounds in 20 minutes as you can of: 

5 Pull-ups 

10 Push-ups

15 Squats

OR

"Mary" 

Complete as many rounds in 20 minutes as you can of: 

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Thursday
Jan222015

Thursday 

A.) "Ugly Girls" 

400 Meter Run/Row 

30 Overhead Squats (115/75)

400 meter Run

21 Muscle-ups

400 Meter Run

21 Full Cleans (185/125)

400 Meter Run

50 Dips

Wednesday
Jan212015

Wednesday 

A.) "Fritanga" 

25 Burpees

50 Deadlifts (155/105)

50 Box Jumps (24/20)

50 Thrusters (75/55)

25 Burpees

Tuesday
Jan202015

Tuesday 

A.) at 0:00 

Row 1k for Time

at 10:00 

4 Rounds

Every 3 Minutes

12 Strict Pull-ups

24 Kettlebell Swings 55/35