Archive for:

December, 2015

The End…

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 Deadlift (6 x 2 75%) Metcon (Time) 4 Rounds: […]

Black Cadillac

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 Front Squat (6 x 2 75%) Metcon (Time) 30 […]

Jesus Take The Wheel

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 (7 x 3 80%) Metcon (3 Rounds […]

Before He Cheats

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 3 80%) Metcon (AMRAP – […]

I feel so Fat…

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 – Reps) In teams of 4, complete […]

Merry Christmas 2015

Wentzville – CrossFit Metcon (AMRAP – Rounds and Reps) 24 Hour AMRAP: Spend time with your family! Eat well and know that Me, Courtney, and ALL of the CF70 Coaches wish you a MERRY CHRISTMAS!

Babbo Natale

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) Christmas Crippler For Time: 30 Front Squats […]

Julenissen

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 (5×3 75%) Metcon (Time) 6 Rounds 5 […]

Hoteiosho

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 (5 x 5 75%) Metcon (Time) 15 […]

Joulupukki

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 (5 x 5 75-80%) Metcon (AMRAP – […]