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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
Nov202014

Friday 

A) Death by Handstand Push-ups

Rest 1 Minute

Death by Pull-ups

Wednesday
Nov192014

Thursday 

A) Back Squat

3 @ 75-80%

3 @ 80-85%

2 @ 85-90%

3-6 Rep Max

B) 21-15-9: 

Toes to Bar

Sumo Deadlift High Pull (95/65 lbs)

Wall Balls (20/14)

Tuesday
Nov182014

Wednesday 

A) "Amanda" 

9-7-5

Muscle-ups

Full Squat Snatch (135/95) 

Tuesday
Nov182014

Tuesday 

A) Front Squat

3 @ 75-80%

3 @ 80-85%

2 @ 85-90%

3-6 Rep Max

B) Partner or Team 5K Row

*One person rows at a time

Sunday
Nov162014

Monday 

A) Every Minute on the Minute for 10 Minutes

Gymnastic Strength

ie.: Handstand Push-ups, Dips, Strict Pull-ups

B) For Total Reps

5:00 Row for Calories

4:00 Burpee Box Jumps

3:00 Bike for Calories

2:00 Kettlebell Swings (55/35)

1:00 Double Unders

Sunday
Nov162014

Sunday 

A) 15 Minutes Skill Work

Rowing

Toes to Bar

Squats

B) 6 Rounds for Reps

(3 person teams) 

Teammate A: Rows 200 Meters

Teammate B: Does Toes to Bar (Rx+ Toes through Rings) 

Teammate C: Air Squats

Switch when row is completed. Once everyone has rowed 200 meters, that is one round. Every teammate will row 6 times. 

Saturday
Nov152014

Saturday 

A) Double Under Skill

Hang Power Clean Skill

Push Press Skill

B) See you at Amsterdam (Ryan K) 

For Time: 

50-40-30-20-10

Double-unders

10-8-4-6-2

Hang Power Clean (95/65)

Push Press (95/65)

*First Round will go: 50 Dubs, 10 HPC, 10 Push Press

Thursday
Nov132014

Friday 

A) EMOM for 12 Minutes

Oly Lifting Technique or Drill of Choice

B) 4 Rounds for Time: 

400 Meter Run

20 Ring Dips