Archive for:

May, 2014

Happy Happy

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Split Jerk (Work to a heavy 10min) Metcon (Time) 4 Rounds for Time 5 Front Squats 155/115 (from Ground) 20 Ring Push Ups

Bubbles

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 (3 x 10 95/75) Metcon (4 Rounds for reps) […]

Ice Ice Baby

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 Metcon (Time) 4 Rope Climbs Back Squat (5 x 3 85%) […]

Merica

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 (7 x 2 80%) Metcon (Time) 21-15-9 KB […]

Yesterday was Rough!

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 3 70%) Metcon (Time) 6 for time: Row […]

Memorial Day 2014

Wentzville – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

Ohhh Baby

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Snatch (5 x 3 75%) Connecticut (Time) 4 Rounds 200m Run w/KB 10 KB Swings 53/35 10 Burpees 5 Toes To Bar

Welcome to the Jungle

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 Metcon (AMRAP – Reps) 5 Rounds 30: Work 30: Rest Hand […]

Work It, The Right Way

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 Pressing Snatch Balance (Snatch Push Press 60% of Snatch 4×3) Snatch […]

My Dog

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 (10min EMOM 4 @ 75%) Metcon (4 Rounds for […]