08/18/2018

Posted on Aug 17, 18

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Partner 60 DU’s 30 Manmakers 15 DB Box Step Overs (24/20) 50/35 DBs per arm For Quality: Accumulate 2 mins in bottom of active squat Accumulate 2 mins hanging from the bar Accumulate 2 mins in a Hollow body hold on the […]

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08/17/2018

Posted on Aug 16, 18

Crossfit Adoration – CrossFit Weightlifting Hang Clean (6- 6- 4- -4 – 2- 2 ) Must be a Hang Squat Clean Metcon 5k Run (Time) Max Effort 5k RunYes this sucks. If you want to skip this because it sounds awful we get it, BUT if you want to skip it then you probably need […]

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08/16/2018

Posted on Aug 15, 18

Crossfit Adoration – CrossFit Strength A 1) DB Bulgarian Split Squats (4 x 5 rest 20 secs ) Strength A 2) Strict Press (4 x 5 rest 2 – 3 mins ) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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08/15/2018

Posted on Aug 14, 18

Crossfit Adoration – CrossFit Gymnastics Choose Your Own Adventure 0 Pull up = 5 x 5 Toenail assisted pull ups THEN 3 x 3 pull up neg. 0 Strict but some kipping = 5 x 3 lean away pull ups ASAP then 3 x 15 chin over bar hold 20 secs Strict & Kipping = […]

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08/14/2018

Posted on Aug 13, 18

Crossfit Adoration – CrossFit Strength Back Squat (2 x 4 Tempo @ 32 x 1 ) Strength Front Squat (1 x 4 Tempo @ 32 x 1 ) Metcon Metcon (AMRAP – Rounds and Reps) 17 Min 8 DB Squats (50/35 each hand) 16 WB (20/14) 24 Air Squats 500m row

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08/13/2018

Posted on Aug 12, 18

Crossfit Adoration – CrossFit Weightlifting Snatch Complex E2MOM16M Power Snatch & High Hang Squat Snatch & Snatch Balance Metcon Metcon (Time) 21- 15- 9 Burpees Over the Bar OHS (95/65) C2B Pull Ups

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08/12/2018

Posted on Aug 12, 18

Crossfit Adoration – CrossFit Metcon Wiliiam Mahoney (Time) 3 Rounds 5 Thrusters (155/105) 10 Burpees 15 Box jumps (24/20) 20 KBS (24/16 kg)

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08/11/2018

Posted on Aug 10, 18

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Reps) “Partner FGB with Penalties” 3 Rounds 2 mins of WB (20/14) 2 min of sdlhp (75/55) 2 mins of box jumps (24/20) 2 mins of push press (75/55) 2 mins cal row 2 min restOne works at a time. If you are working YOU ARE WORKING! […]

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08/10/2018

Posted on Aug 9, 18

Crossfit Adoration – CrossFit Weightlifting Snatch Complex (10 min EMOM ) Hang Snatch Pull & Hang Power Snatch & Power Snatch & Snatch Grip DL x 3 Metcon Metcon (Time) “Isarupted” 30 Power Snatches (135/95) * EMOM ( starting at 0:00) Perform 5 BFBsShould be about 200- 300% of Isabel time. Make burpees smooth and […]

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08/09/2018

Posted on Aug 8, 18

Crossfit Adoration – CrossFit Weightlifting Back Squats (2 x 6 ) Tempo @ 32 x 1 Weightlifting Front Squats (1 x 6 ) Tempo @ 32 x 1 Metcon Metcon (Time) 4 Rounds 12 Squat Cleans (75/55) 9 Front Squats 6 OHS

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Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.