Archive for:

October, 2013

Goodbye October… Happy Halloween

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 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 (5 x 4 @ 80%) Metcon (Time) 21-15-9 Overhead Squat […]

We don’t use machines…. we make them!

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Rope Climb (5 x 2) Power Snatch (4×4) Metcon (Time) 2-4-6-8-10-12 […]

New Series Coming Soon

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 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 (7 x 2 80%) Helen (Time) 3 Rounds for […]

Guys, Thanksgiving is a Month Away

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Clean (5 x 3 70%-80% try to catch in squat ) […]

Guys, Thanksgiving is a Month Away

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Clean (5 x 3 70%-80% try to catch in squat ) […]

Baby It’s Cold Outside… So Run Faster

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 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 x 2 x 2 x 2 x 2 […]

Just A Minute

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Overhead Squat (5×3 70-80%) Just A Minute (AMRAP – Rounds and […]

We are out of States…

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 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 1 Work up to 225/155) HyperActive (Time) 5 […]

50 State Challenge

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups 2 Min: Handstand Holds Push Jerk (1-1-1 x 5) Metcon (3 […]

South Carolina – 50 State Challenge

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 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 (7 x 2 @ 80%) South Carolina (Time) 10-9-8-7-6-5-4-3-2-1 […]