Archive for:

December, 2016

Happy New Year!

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 Metcon (Time) With a […]

Makin’ bacon

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 Bench Press (5×5 85%) […]

Ask me no questions and I’ll tell you no lies

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 Balance (3×2 50%) […]

Absence makes the heart grow fonder

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 Clean Pull (3×3 105%) […]

Looking for a needle in a haystack

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 Front Squat (2 x […]

New Year, New Me

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 (5×3 80%) Metcon […]

12 Days of Christmas

CrossFit 70 – Wentzville – CrossFit Metcon 12 Days of Christmas (Time) 1 Squat Clean BW/135/95 2 Deadlifts BW/135/95 3 Burpees 4 Pull Ups 5 Wall Balls 6 Box Jumps 7 KB Swings 70/53/35 8 Jumping Ring Dips 9 Push Ups 10 Sit Ups 11 KB Good Mornings 12 Front […]

Ghost of Christmas Future

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 Jerk Balance (3 x […]

Ghost of Christmas Present

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 Metcon (Weight) In 15 […]

Ghost of Christmas Past

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 (6×2 80%) Metcon […]