Archive for:

November, 2013

Almost December!

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 Good Mornings (4 x 10 55/45 ) Annie (Time) 50-40-30-20-10 Double-unders […]

Black Friday

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 Turkish Get Up (15 total Heavy) Metcon (Time) 5RDS for Time […]

Happy Thanksgiving!!!!

Wentzville – CrossFit Warm-up (No Measure) RUN 400M 20 Squats 20 Jumping Jacks 10 Push Ups 10 Sit Ups 5 Walkouts 5 V-UPS Then Warm Up Movements of WOD Earn Your Pie (5 Rounds for reps) Team FGB with only 1 person working at a time per team with a […]

Work Hard … Tomorrow is Thanksgiving

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 (20 min to Find 1RM) Metcon (AMRAP – Rounds […]

Chicken – Bird 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 Push Press (4 x 5 80%) Chicken (3 Rounds for reps) […]

Falcon – Bird 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 (5 @ 60% – 5 @ 70% – 5 […]

Great Week!

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 ( 1 – 1 – 1 – 1 – 1 […]

Tweety – Bird 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 Clean and Jerk (10 x 1 70%) West Virginia (Time) 21-15-9 […]

Eagle – Bird 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 Hang Snatch (High Hang – 3 x 3 70% ) Cindy […]

Buzzard – Bird 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 Pull-ups (5 x Max Weighted/Strict/or Banded ) Buzzard (AMRAP – Rounds […]