Archive for:

November, 2016

Hickory Dickory Dock

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 Push Press (5×3 85%) […]

Frère Jacques’

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 Goblet Squat (16 Goblet […]

Baa, Baa, Black Sheep

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 Grip Deadlift (3×3 […]

Rock, Paper, Scissors

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 Rock, Paper, Scissors (3 […]

Black Friday Special

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 (7×1 85%) […]

Happy Thanksgiving!

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 Earn Your Pie (5 […]

What was the turkey suspected of?

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 Deadlift (5×2 85%) Metcon […]

What happened when the turkey got into a fight?

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 Push Press (6×2 80%) […]

What kind of music did the Pilgrims like?

CrossFit 70 – Wentzville – CrossFit Metcon 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 Snatch (5×3 75-80%) […]

Abby’s Crippler

CrossFit 70 – Wentzville – CrossFit Metcon (Time) 60 minutes as a class, complete: 8,000m Row 1,000 Double Unders 1,000 Ab mat Situps 1,000 Air Squats 500 Bar Over Burpees 500 Walking Lunges 1.5 Mile Farmers Carry