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Whoop There it is

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Overhead Squat (5 x 3 progress to heavy) Death by Fran (AMRAP – Rounds and Reps) With a continuous running clock, do the amount of reps as the round you are in. Continue until you cannot complete the reps […]

Smile

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) 3 Rounds For TIme 1min Bar Hang […]

Rain Rain

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 Back Squat (3-3-3-3-3 Progress to 85%) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Clint Eastwood

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 Snatch (6 x 2 (1 Floor + 1 Hang) @ 85%) […]

Jack Bauer

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 Rope Climb (5 Rope Climbs) Pressing Snatch Balance (Snatch PP 70% […]

It is June

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 3 @ 85% w/3 Box Jump Between […]

Happy Happy

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Split Jerk (Work to a heavy 10min) Metcon (Time) 4 Rounds for Time 5 Front Squats 155/115 (from Ground) 20 Ring Push Ups

Bubbles

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 Good Mornings (3 x 10 95/75) Metcon (4 Rounds for reps) […]

Ice Ice Baby

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 (Time) 4 Rope Climbs Back Squat (5 x 3 85%) […]

Merica

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 Clean and Jerk (7 x 2 80%) Metcon (Time) 21-15-9 KB […]