Archive for:

June, 2014

Workout 3

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 Snatch Balance (5 x 3 @ 60% of Snatch) Really work […]

Workout 2

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 (6 x 3 85% At least 1 min rest between […]

New Word

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 (No Measure) Strict Pull Up 3 x 3 OR 4 […]

Smack

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Metcon (Time) For Time: 15 pullups 25 power cleans (95/65) 25 pushups 35 overhead plate walking lunges (25/15) Run 400 35 overhead plate walking lunges (25/15) 25 pushups 25 power cleans (95/65) 15 pullups

Amazing

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 500m Row (Time) Max Effort 500m Row Metcon (Time) 4 rounds […]

Survivor

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 (10min – Work to Heavy) Metcon (AMRAP – Rounds and […]

HAPPY BIRTHDAY DAWN

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 (5min EMOM 3 @ 85%) Clean Pull (5 x […]

Leaves are Green

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 (6 x 2 @ 80%) Metcon (Time) 21 – […]

Grass is Green

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 Squat Clean (Progress to Heavy) Karen (Time) For Time: 150 Wall-Ball […]

Whoop There it is

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Overhead Squat (5 x 3 progress to heavy) Death by Fran (AMRAP – Rounds and Reps) With a continuous running clock, do the amount of reps as the round you are in. Continue until you cannot complete the reps […]