Archive for:

October, 2016

CrossFit Total

CrossFit 70 – 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 The CrossFit Total (Total […]

Who ya gonna call

CrossFit 70 – Wentzville – CrossFit Weightlifting Sled Push (Push out Pull back) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Whitten (Time) 5 Rounds for time: […]

Casper

CrossFit 70 – Wentzville – CrossFit Warm-up (No Measure) 4 Rounds 4 Fun 3 Sunshines Metcon (Time) 21 – 15 – 9 Happiness Unicorns Metcon (Time) 20 Burpees 19 Burpees 18 Burpees 17 Burpees 16 Burpees 15 Burpees 14 Burpees 13 Burpees 12 Burpees 11 Burpees 10 Burpees 9 Burpees […]

The Nightmare Before Christmas

CrossFit 70 – 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 80-85%) Metcon […]

Carrie

CrossFit 70 – 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 Split Jerk (1 Squat […]

Scream

CrossFit 70 – 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 […]

Halloween Town

CrossFit 70 – 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 Overhead Squat (5×5 75%) […]

Hocus Pocus

CrossFit 70 – 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%) […]

Baseline

CrossFit 70 – 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 […]

Barbells for Boobs 2016

CrossFit 70 – 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 Grace (Time) For Time: […]