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Wentzville – CrossFit (No Measure) Run 400m 25 Air Squats 25 Sit Ups 1min Prayer Stretch 1min Sampson Stretch Shoulder Mobility Clean (2 Position Clean (Grd + High Hng) 75% 10 x 2) Chipaway (Time) 800m Row or Run 25 Snatches 95/65 25 Step Ups 5 HSPU 25 Step Ups […]

Boss

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 (No Measure) Tabata Planks RX+ Tabata Handstand Holds () (No […]

CrossFit 70 and Formulx

We are very excited to announce our partnership with Formulx! This company has created a simple line of products that we have tested and feel comfortable offering to our community at CF70. Formulx protein is not only effective, but enjoyable! They have kept the product line very simple with Protein, […]

Wait for it…

Main – CrossFit View Public Whiteboard 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Deadlift (3 x 7 @ 50-70%) Conditioning (AMRAP – Reps) –1 Minute Each– Shoulder to Overhead (95/65) L-Sit Holds […]

Jackie

Main – CrossFit View Public Whiteboard 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Thruster (Find 3 RM) Kinda Jackie (Time) 1000M Row 50 Thrusters 45# / 35# 30 Push Ups

Jackie

Main – CrossFit View Public Whiteboard 70 – Warm Up (No Measure) Row or Jump Rope 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg Thruster (Find 3 RM) Kinda Jackie (Time) 1000M Row 50 Thrusters 45# / 35# 30 Push Ups

Happy Monday

Main – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch […]

Holleyman

CrossFit Warm-Up / Skills Row 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg View Public Whiteboard “Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# Result Type: TimeMale Rx: 0 lbsFemale Rx: 0 lbs

Tricepteratops

CrossFit Warm-Up / Skills 20 DU’s / 60 Singles 10 Overhead Squats – PVC 5 Inch Worms 10 Pushups 10 Sec Sampson Stretch Each Leg View Public Whiteboard Strength Exercise: Bench Press/lbsReps: 10 @ 50% – 8 @ 60% – 4 @ 70% – 2 @ 90%Comment: Lower percentage if […]

Hello!

CrossFit Warm-Up / Skills 20 DU’s / 60 Singles 10 Overhead Squats – PVC 5 Inch Worms 10 Pushups 10 Sec Sampson Stretch Each Leg View Public Whiteboard Strength Exercise: Clean & Jerk/lbsReps: 5×3 75% Metcon 5 Rounds for time of: 5 Clean and Jerk 10 Box Jumps 15 Hand […]