Archive for:

August, 2015

Nightcall

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 80%) Metcon (AMRAP – Rounds and […]

Happy Day

Wentzville – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

Exit

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 (15min to find 3RM) Metcon (AMRAP – Rounds and […]

Thats what she said

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 (6 x 2 80%) Metcon (Time) 6 Rounds Rest 1:1 […]

Sonic 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 Clean (14min – 2 lifts – Every 2min – Progress Weight) […]

Don’t be a DNB

Wentzville – CrossFit Metcon (2 Rounds for reps) With a partner alternate at the top of every minute for 16 minutes: Partner 1: 3 Power Snatch (135/95) 6 Pull-up 9 Push-up Partner 2: Row for calories Record Calories and Reps

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 […]

Pale Rider

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 (6 x 2 80%) Metcon (Time) 21-15-9 Thruster 75/55 Swing […]

A Fistful of Dollars

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 70%) If you want to get […]

The Outlaw Josey Wales

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 3 80%) Metcon (Time) “Surfer on Acid” […]