Archive for:

September, 2014

Games

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 — :20 Second Burpees… Rest […]

Sudds

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 (Weight) 10min EMOM – 1 COMPLEX GROUND 1 Deadlift 1 […]

Split

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) For Time with Partner 20 Rounds 3 Cleans 135/95 […]

Clever

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 (5 x 3 75%) Helen (Time) 3 Rounds for […]

Drive

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) 3 x Max Effort Pull Up Bar Hang Hang […]

Standing Still

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 (10min EMOM 5 @ 70% ) Walking Lunge (8min […]

Men in Black

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 (6 x 2 70%) Sled Push (4 x 1 […]

I like Flowers

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) 10min EMOM Even – 5 Pull Ups Odd […]

Bobby Ray

Wentzville – CrossFit () Deadlift (7 x 1 70% (Partner Up if Needed)) Apple (AMRAP – Rounds and Reps) 12min AMRAP 6 Hang Cleans 95/75 6 Push Ups 6 Push Press

Rock 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 Metcon (2 Rounds for reps) Tabata Push Ups Then Tabata Sit […]