Archive for:

March, 2014

The open… is OVER

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 Power Snatch (5 x 2 80%) Behind the Back Bar […]

Have fun with this!

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 CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 […]

EEW

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 Medicine Ball Cleans (8min EMOM 5 Reps) Metcon (Time) 5 Rounds […]

14.5 is TODAY

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 (10 min to find 1 RM) Tabata 70 (AMRAP […]

Tomorrow is 14.5

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 Warm-up (No Measure) Bring Sally Up with 35/45 Bar Pull-ups (8min […]

Hey there Buddy!

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 Clean (15min to find 3RM) Diane (Time) 21-15-9 Deadlifts, 225# […]

Happy Birthday WOD!!!

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@ 70% 5@ 75% 3@ 80% 2@ 85% 1 […]

14.4 … DESTROY IT

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 CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie […]

Toes to Bar Tomorrow

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 Power Clean (8min EMOM 6 95/65) Metcon (Time) 4 Rounds Row […]

Today 14.4 is born…

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 Power Snatch (10×1 progress to 85%) Metcon (Time) 8 Rounds For […]