Archive for:

October, 2015

Halloween 2015

Wentzville – CrossFit Metcon (Time) “Don’t Drop The Pumpkin” Complete in any order you wish with a partner: 150 wall balls – Partner Back and Forth 150 med ball cleans (from power position) 150 med ball sit ups (passing between partners) *If the ball touches the ground, both partners must […]

When is it bad luck to meet a white cat?

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 Couch Stretch Back Squat (5 x 5 75-80%) You are wanting […]

No sooner spoken than broken. What is 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 Couch Stretch Bench Press (4 x 5 Build to Heavy) Metcon […]

How can you make 7 even?

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 Couch Stretch Overhead Squat (6 x 3 Progress) Metcon (AMRAP – […]

What am I?

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 Couch Stretch Push Press (3 x 8 75%) Metcon (Time) 21-15-9 […]

What question can you never answer yes to?

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 Couch Stretch Metcon (Weight) 8 Rounds 2 – Turkish Get Ups […]

2015 BARBELLS FOR BOOBS

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 Couch Stretch Grace (Time) For Time: 30 Clean and Jerks, 135# […]

A Fine Frenzy

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 Couch Stretch Metcon (No Measure) HSPU 6min EMOM 5 rest 3min […]

311

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 Couch Stretch Shoulder Press (5 x 3 75-80%) Metcon (Time) 3 […]

Janet Jackson

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 Couch Stretch Hang Clean (Squat… 6 x 2 85%) Metcon (Time) […]