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Bobby Ray

Wentzville – CrossFit () Deadlift (7 x 1 70% (Partner Up if Needed)) Apple (AMRAP – Rounds and Reps) 12min AMRAP 6 Hang Cleans 95/75 6 Push Ups 6 Push Press

Rock It

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 (2 Rounds for reps) Tabata Push Ups Then Tabata Sit […]

1874

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 Press (7 x 1 75%) Hang Power Snatch (6 x […]

Freaky

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) 30s Hollow Rock, 30s Rest for 5 Rounds […]

Phone Call

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 (7 x 1 75% – Sled Push 40′ w/ 1 […]

Total Day

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 The CrossFit Total (Total Weight) We are going to work to […]

You Are Welcome!

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 Power Snatch (10min to Work Form and increase Weight) Metcon […]

Lady Gaga

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 Turkish Get Up (20 Total 53/35) Metcon (Time) 4 Rounds for […]

48 Hours

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) 1 Round Max Effort Wallballs without stopping […]

Dateline

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 400m Run (Time) Max Effort 400m Run Shoulder Press (5 x […]