Archive for:

August, 2013

Arkansas – 50 State Challenge

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 Clean (8 Min EMOM 5 Reps 75%) Cindy (AMRAP – Rounds and […]

Vermont – 50 State Challenge

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 Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside […]

Idaho — 50 State Challenge

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 Press (4 x 4 @ 70%) Push Press (80% Max Reps) Metcon […]

Washington … The State

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 (2×3 @ 60% then 2×3 @ 80%) Metcon (Time) 5 Rounds […]

Oregon – 50 State Challenge

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 (8 min EMOM 4 reps 75%) Metcon (AMRAP – Rounds and Reps) […]

South Dakota – 50 State Challenge

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 x 3 with 3 Second Pause at Bottom 60-70%) Metcon […]

Colorado – 50 State Challenge

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 Handstand Push-ups (Tabata!) Tabata Planks (Tabata!) 20 Seconds Work, 10 Seconds rest. 4 […]

Arizona – 50 State Challenge

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 Squat Clean (5 x 2 progressively increasing weight) Metcon (AMRAP – Rounds and […]

Rhode Island – 50 State Challenge

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 Weighted Sit-ups (Tabata 25/15) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups 500m […]

Montana

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 (Find 1RM in 20min) Metcon (Time) 3 Rounds for time: 20 […]