Archive for:

November, 2015

Jake Gyllenhaal

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 Turkish Get Up (10 TGU AHAP SuperSet with 4 […]

Baseline

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 Couch Stretch BASELINE (Time) 500M ROW or 50 KB SDHP […]

Disney World

Wentzville – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP WITH PARTNER 20 Partner Wall Balls (20/14) *1 person throws, the OTHER person catches. FULL SQUAT must still be executed. 10 Partner Burpees *complete 10 together 10 Alternating Box Jumps (24/20) *each person does 1 at a time […]

Space Mountain

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 (Time) Deck of Cards – Each class is […]

THANKSGIVING 2015

Wentzville – CrossFit Earn Your Pie (5 Rounds for reps) Team FGB with only 1 person working at a time per team with a continuous running clock in 25 minutes. FOR REPS! 5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds Wall Ball (20/14) partner holds squat […]

Tom Sawyer Island

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 Clean (6 x 2 85%) Metcon (AMRAP – Rounds […]

Pirates of the Caribbean

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 (6 x 2 85%) Metcon (Time) 21-15-12-9-6-3 […]

The Many Adventures of Winnie the Pooh

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 (20min to find 3 rep Heavy) Metcon […]

Perfect Storm

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 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball […]

Oceans 11

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 (AMRAP – Rounds and Reps) Open Test AMRAP […]