Sat 4- 21- 2018

Posted on Apr 20, 18

Teams of 2 100 KBS (53/35) 400m run 100 Thrusters (45/35) 400m run 100 Pull Ups 400m run 100 Thrusters 400m run 100 KBS

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Fri 4- 20- 2018

Posted on Apr 19, 18

Warm Up: Coaches Choice WOD: 5 RFT 3 Power Cleans (135/95) 6 Pull Ups 9 Push Ups 12 Air Squats 15 Cal Bike

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Thurs 4- 19- 2018

Posted on Apr 18, 18

Warm Up: Run or Row 3 Rounds 10 banded gm’s 1 length walking piriformis stretch 10 kbs 1 length bear crawl 10  kb sdlhp   Strength: Deadlift E2MOM 8 @ 50% 6 @ 60% 4 @ 70% 2 @ 80% 2 @ 85%   Cash Out: 3 sets 10- 12 DB Push Press rest 90 […]

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Wed 4- 18- 2018

Posted on Apr 17, 18

Warm Up: Run or Row 3 Rounds 30 single unders 10 air squats 10 step ups with med ball -5 mins hips and ankle mobility   Skill: Pistol 5 x 5 highest progression   WOD: 50 DB WL (50/35) 100 Alt DB Snatch (50/35) 50 DB WL (50/35)      

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Tues 4- 17- 2018

Posted on Apr 16, 18

Warm Up: Run or Row 3 Rounds (pvc/empty bar) 10 snatch grip high pulls 10  muscle snatches 10 ohs 10 snatches   Strength: E2M10M 3 Postion Snatch High Hang & Mid Thigh & 2 ” Below Knee EMOM5M Power Snatch 4 @ 50- 55%   WOD: 5 Min AMRAP 5 Hang Clean & Jerk (115/85) […]

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Mon 4- 16- 2018

Posted on Apr 15, 18

Warm Up: Run or Row 3 Rounds 1 length high knees 1 length butt kickers 1 length pivot squats 1 length spider man push ups 1 length broad jumps     WOD: 5 RFT 400m run 15 thrusters (95/65)  

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Sun 4- 15- 2018

Posted on Apr 14, 18

Open Gym 10- 12 Hero WOD “Viola” 20 AMRAP 400m run 11 power snatches (95/65) 17 pull ups 13 power cleans (95/65)

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Sat 4- 14- 2018

Posted on Apr 13, 18

Teams of 2 100 push jerks (135/95) 40 rope climbs  

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Fri 4- 13- 2018

Posted on Apr 12, 18

Warm Up: Run or Row 3 Rounds 10 scorpions 10 goblet squats 10 broad jumps then 2 Rounds :30 pigeon stretch (r/l) :30 butterfly stretch 10 leg swings   Strength: Front Squat 6 x 1   WOD: 15- 10- 5 Clean & Jerk (135/95) Back Squat T2B

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Thurs 4- 12- 2018

Posted on Apr 11, 18

Warm Up: Run or Row 3 Rounds :30 on/ :15 off battle ropes push ups air squats   WOD: Tabata -one full tabata of each movement, one minute rest between movements   C2B ab mat sit ups seated shoulder press (75/55) hip extensions ( scale to gm’s with bar) jump squats with bar (75/55)  

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