Archive for:

June, 2013

Thank God it’s Saturday

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 5 Ring Dips or Box Dips 5 Pull Ups Deadlift (3 x 2 at 80%) Hope For Kenya (AMRAP – Rounds and […]

Leave the Ego at the Door.

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 5 Ring Dips or Box Dips 5 Pull Ups Front Squat (Take 15 Min Find Max Front Squat) Metcon (Time) 15-12-9 Thrusters […]

Ello Sir Snatch a Lot!

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 5 Ring Dips or Box Dips 5 Pull Ups Snatch Balance (2 x 2 x 2 x 2 x 2 Increase Weight […]

Hey Now You Are A Real Rock Star!

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 5 Ring Dips or Box Dips 5 Pull Ups Back Squat (5×3 @ 70%) CrossFit Games Open 11.3 (AMRAP – Rounds and […]

Welcome to the Fitness Show – CrossFit 70 Wentzville

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 5 Ring Dips or Box Dips 5 Pull Ups Turkish Get Up (10 Each Side with Heavy KB or BARBELL) Metcon (AMRAP […]

Welcome to CrossFit 70

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 5 Ring Dips or Box Dips 5 Pull Ups Hang Clean (5 x 5 … Go light … Working on Speed) Metcon […]

Welcome to CrossFit 70

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 5 Ring Dips or Box Dips 5 Pull Ups Hang Clean (5 x 5 … Go light … Working on Speed) Metcon […]

Oh, Yeah This WOD is going to burn

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 5 Ring Dips or Box Dips 5 Pull Ups Metcon (Time)

Oh, Yeah This WOD is going to burn

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 5 Ring Dips or Box Dips 5 Pull Ups Bear Complex (10 Total Go Heavy) Power Clean Front Squat Push Press Back […]

You are going to want to drink some water

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 5 Ring Dips or Box Dips 5 Pull Ups Behind the Back Bar Hold (1 Min Hold 1 Min Rest x4 HEAVY) […]