Archive for:

July, 2013

Happy Day

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 Push Jerk (5×3 @ 70-80%) Metcon (AMRAP – Rounds and Reps) 12 Min […]

Feel those Legs! – 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 Power Snatch (3 x 5 60% ) Metcon (Time) 200m Run Buy In […]

Are you ready to rumble

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 Ring Dips (25 Strict or Scaled with Band) Metcon (Time) 3 Rounds of: […]

Lets Max it out!

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 The CrossFit Total (Total Weight)

Throw that stress out the Garage 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 Pistols (Work 15min on Pistols) CrossFit Games Open 13.2 (AMRAP – Rounds and […]

Smile it’s Friday

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 Snatch (5 x 5 Start with Bar and Work up) Metcon (Time) […]

Tea Time at 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 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 […]

It’s a Good Day at 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 Thruster (Work to find a 3RM Thruster / 15min) Metcon (AMRAP – Rounds […]

Follow the Yellow Brick Road

Announcements Heads up that Courtney and I will be out of town July 24-27th. We are leaving you in the good hands of Aaron Bell for mornings and Travis Norris for evenings. We trust both 110% so all the classes will be super solid! Wentzville – CrossFit 70 – Warm […]

I think I can I think I can

Announcements Heads up that Courtney and I will be out of town July 24-27th. We are leaving you in the good hands of Aaron Bell for mornings and Travis Norris for evenings. We trust both 110% so all the classes will be super solid! Wentzville – CrossFit 70 – Warm […]