Archive for:

April, 2016

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 […]

Ariel

Wentzville – CrossFit Warm-up 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 Metcon (Time) Teams of 3 FOR TIME: […]

Snow White

Wentzville – CrossFit Warm-up 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 Weightlifting Push Press (6×3 70%) Metcon Metcon (Time) […]

Cinderella

Wentzville – CrossFit Warm-up 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 Weightlifting Bear Complex (8×1 – Progress) Power Clean […]

Merida

Wentzville – CrossFit Warm-up 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 Weightlifting Snatch (6×2 85%) Metcon Metcon (Time) 3 […]

Jasmine

Wentzville – CrossFit Warm-up 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 Weightlifting Back Squat (6×2 85%) Metcon Metcon (AMRAP […]

Belle

Wentzville – CrossFit Warm-up 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 Weightlifting Turkish Get Up (16×1 – Progress in […]

What travels around the world but stays in one spot?

Wentzville – CrossFit Warm-up 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 Metcon (Time) Teams of 3 complete the […]

I’m tall when I’m young and I’m short when I’m old. What am I?

Wentzville – CrossFit Warm-up 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 Weightlifting Thruster (20 Minutes to work to a […]

What kind of tree can you carry in your hand?

Wentzville – CrossFit Warm-up 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 Weightlifting Snatch (7×1 85-90%) Metcon Metcon (AMRAP – […]