Archive for:

May, 2013

Snatch that

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Snatch Balance (3 x 3 80%) Power Snatch (3 x 3 70%) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 […]

Oh no You Didn’t…

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Warm-up (No Measure) Work Thruster with out weights… build up to 95+ Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Lets Clean Shall We?

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Power Clean (Find Heavy Power Clean) Metcon (Time) 21 – 15 – 9 Power Clean 135/95 Box Jumps 24/20 Ring Dips (Tabata […]

Lets Clean Shall We?

Announcements PLEASE PLEASE PLEASE DO YOUR SCHEDULE IN WODIFY Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Power Clean (Find Heavy Power Clean) Metcon (Time) 21 – 15 – 9 […]

WE did what yesterday??

Announcements PLEASE PLEASE PLEASE DO YOUR SCHEDULE IN WODIFY Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Deadlift (2 x 2 x 2 x 2 Start at 40% and increase […]

WE did what yesterday??

Announcements PLEASE PLEASE PLEASE DO YOUR SCHEDULE IN WODIFY Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Deadlift (2 x 2 x 2 x 2 Start at 40% and increase […]

WE did what yesterday??

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Deadlift (2 x 2 x 2 x 2 Start at 40% and increase to 80%) Metcon (Weight) 15min EMOM 2 DeadLifts (70-80%) […]

Memorial Day Team

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Metcon (Time) In teams of two complete the following: (one partner rests while the other performs the movement) 1 mile run 100 […]

Memorial Day Team

Announcements PLEASE PLEASE PLEASE DO YOUR SCHEDULE IN WODIFY Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Metcon (Time) In teams of two complete the following: (one partner rests while […]

OOOH BUDDY!

Announcements PLEASE PLEASE PLEASE DO YOUR SCHEDULE IN WODIFY Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Warm-up (No Measure) WARM UP ALL MOVEMENTS IN WOD Morrison (Time) 50-40-30-20-10 Wall-Ball […]