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Yesterday was Rough!

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 (5 x 3 70%) Metcon (Time) 6 for time: Row […]

Memorial Day 2014

Wentzville – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

Ohhh Baby

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Snatch (5 x 3 75%) Connecticut (Time) 4 Rounds 200m Run w/KB 10 KB Swings 53/35 10 Burpees 5 Toes To Bar

Welcome to the Jungle

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) 5 Rounds 30: Work 30: Rest Hand […]

Work It, The Right Way

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 (Snatch Push Press 60% of Snatch 4×3) Snatch […]

My Dog

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 Power Clean (10min EMOM 4 @ 75%) Metcon (4 Rounds for […]

Hey There Delilah

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 (Snatch x 1 rep Every two minutes, until Fail Twice) […]

Look me up

Wentzville – CrossFit (No Measure) Run 400m or Row 400m x2 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Metcon (Time) 4 Rounds 100m Sled Sprint 1 Rope Climb RX+ Legless Back Squat (5 x 3 @ 80% 1 x 2 @ 85%) […]

A Real Treat

Wentzville – CrossFit Group (No Measure) 300m ROW Then Group Warmup Clean and Jerk (Work to Heavy 3rep in 15min) Metcon (Time) 4 Rounds For Time: 500M Row or 400m Run 30 Wall Balls (20#/16#) 15 Box Jumps (24″/20″) Cash Out – 20 Thrusters (95#/65#)

Black Box

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) 3 Rounds 100m Sprint Row 25 Air Squats Push […]