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Fight Hard

Wentzville – CrossFit 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 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball […]

Nelly

Wentzville – CrossFit 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 Hang Snatch (5 x 2 80%) Snatch (3 x 2 80%) […]

Transformation

Wentzville – CrossFit 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 Deadlift (10min EMOM 3 80%) New Hampshire (Time) 500m row or […]

Champion

Wentzville – CrossFit 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 Farmer’s Carry (6 – 100m Carry 53/35) Metcon (AMRAP – Rounds […]

Baby It’s Hot Outside

Wentzville – CrossFit 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 Front Squat (5 x 5 75% Pause 3sec at bottom) Metcon […]

WHAT A WEEKEND!

Wentzville – CrossFit 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 Push Jerk (6 x 3 @75%) Cindy (AMRAP – Rounds and […]

No More Fireworks

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Bear Complex (8min EMOM 2 @ 90% of PP) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 15-12-9-6-3 reps for time of: Wall ball Toes to bar Row for calories

4th OF JULY

Wentzville – CrossFit 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 Metcon (AMRAP – Reps) Partner A runs one 400M Sprint Partner […]

Hoover

Wentzville – CrossFit 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 Pressing Snatch Balance (5 x 2 @ 70%) Hang Snatch (10 […]

Dirt Devil

Wentzville – CrossFit 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 Hang Clean (10min EMOM 3 @ 80%) Metcon (Time) 800m Run […]