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Jan12

CrossFit 70 – 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 Couch Stretch Weightlifting Empty Barbell Warmup (No Measure) […]

Baseline

CrossFit 70 – Wentzville – CrossFit Intro 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 Couch Stretch BASELINE (Time) 500M ROW or […]

Can You See Me Now

CrossFit 70 – Wentzville – CrossFit Metcon (Weight) With a Partner: Accumulate 75 Hang Power Cleans (135/95) While your partner is holding a Handstand -Row 400 meters together 75 Synchronized Air Squats -Row 400 meters together Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the […]

Jan06

CrossFit 70 – Wentzville – CrossFit Weightlifting Empty Barbell Warmup (Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats BURGENER WARMUP (No Measure) 1. Down and “Finish” 2. Elbows High and Outside […]

Jan05

CrossFit 70 – 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 Couch Stretch Weightlifting Deadlift (6×2 85%) Metcon Metcon […]

Jan04

CrossFit 70 – Wentzville – CrossFit Warm-up (No Measure) Row 500 Meters 9 Spiderman and Reach 9 Walkouts 7 Spiderman and Reach 7 Walkouts 5 Spiderman and Reach 5 Walkouts Weightlifting Empty Barbell Warmup (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged […]

Jan03

CrossFit 70 – 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 Couch Stretch Empty Barbell Warmup (No Measure) 5 […]

Jan2 2017

CrossFit 70 – Wentzville – CrossFit Mobility 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 Couch Stretch Weightlifting Empty Barbell Warmup (Snatch) […]

Baseline

CrossFit 70 – Wentzville – CrossFit Intro 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 Couch Stretch BASELINE (Time) 500M ROW or […]

Happy New Year!

CrossFit 70 – Wentzville – CrossFit Warm-up 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 Couch Stretch Metcon Metcon (Time) With a […]