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Day Wod’ing

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) Hanson – Lite RX 5 Rounds – Scaled 3 […]

Truck Stop

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 Pull-ups (8min EMOM 3 Weighted-Negative-Banded) Bent Over Row (3 x 10 […]

Thruster Dynasty

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 on the min 80%) Metcon (Time) […]

Swamp

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 80% on box) Metcon (AMRAP – […]

Sick Beat

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 Sled Push (5 -100′ 2 plates – 10 Hollow Rocks between […]

On Point

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 (5 x 3 80%) Good Mornings (3 x 10 […]

Barbells for Boobs 2014

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 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Muscles

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 (3 Position – 1-1-1-1-1-1-1 Progress) Metcon (AMRAP – Reps) 10min […]

Soft Hand

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 Walking Lunge (5 x 10 135/95) Metcon (Time) 21-15-9 Deadlift 225/185/115 […]

Hurt Locker

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 (5 x 3 75%) Metcon (Time) 5 Rounds 20 […]