Archive for:

June, 2014

Simplicity

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) Bring Sally Up! 135/95 Metcon (Time) 3 […]

HAPPY Saturday!

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 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: […]

You Pick Friday 1

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 Walking Lunge (35 @ 95/65/45) Jackie (Time) For Time: 1000m Row […]

Crack

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 75/55) L-Sit (20 second hold 20 […]

Pow

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 x 5 @ 75% ) Metcon (3 Rounds […]

Boom

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 3 @ 75%) HyperActive (Time) 5 Rounds […]

Oops I did it again

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 Heaving Snatch Balance (1 OHS + 1 HSB + 1 SB […]

Another Workout

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Hang Power Clean (Work to Heavy Triple) Metcon (Time) 3 Rounds 400m Run 15 T2B 35 Overhead Plate Lunges 25/15

Baby… It’s Cold Out

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 (3 x 5 @ 80% Start at Working Weight) […]

Chip it 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 Dig Out Fast (Time) For Time: 300m Row 25 Box Jumps […]