Archive for:

June, 2015

So Cold

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 Bench Press (5 x 5 75-80% ) Weight should be manageable […]

Intro

Wentzville – CrossFit Intro 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 BASELINE (Time) 500M ROW or 50 KB SDHP 40 Air […]

The Thunder Rolls

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 (“2 Clean Pulls + 1 Clean” 5 x 3 Progress) […]

Get it up

Wentzville – CrossFit Metcon (3 Rounds for reps) Teams of 3 AMRAP 7 Thrusters 50 Reps (105/75) 50 Reps (115/85) Max Reps (135/95) -3 Minute Rest- AMRAP 7 Hang Power Clean 50 Reps (115/85) 50 Reps (135/95) Max Reps (155/105) -3 Minute Rest- AMRAP 7 Front Rack Walk Out Lunges […]

Hit the Ball in the thing, score the point

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 Floor Wipers (3 x 20 135/95/65) Grace (Time) For Time: 30 […]

I like to Move it Move 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 Paused Front Squat (6 x 2 75% 3 sec at bottom) […]

Simplify

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 (6 x 2 75-80%) Experienced athletes can practice Split […]

Become Great

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 Bench Press (20min to Find Heavy) Metcon (AMRAP – Rounds and […]

Intro

Wentzville – CrossFit Intro 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 BASELINE (Time) 500M ROW or 50 KB SDHP 40 Air […]

Experience Life

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 Work 3 Position) Floor – Low Hang […]