Archive for:

June, 2016

Yellow

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 (20 Minutes to Work to […]

Clocks

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 Hang Power Snatch (100 Hang Power Snatches […]

A Sky Full of Stars

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 (20 Total – 10 […]

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 […]

Viva La Vida

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 Bench Press (20 Minutes to Work to […]

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 […]

Guns N’ Roses

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 Deck of Death (Time) DECK OF DEATH […]

Sweet Child O’ Mine

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 Power Snatch (Snatch Pull + Power Snatch […]

Live and Let Die

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 Front Squat (6×2 85%) Metcon Christine‚Äôs on […]

Paradise City

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 […]