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03/18/2020

Posted on Mar 19, 20

Crossfit Adoration – WOD at Home Metcon Metcon (Time) 4 x 20 bent over rows ( Use DB’s, bands, water jugs, kids, whatever just focus on squeezing the lats up and back) 6 RFT 50 du’s/ 75 su’s/ 75 feet together jumps over a line half side to side and half front to back with […]

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02/03/2020

Posted on Feb 4, 20

Crossfit Adoration – CrossFit Metcon Metcon (Weight) A1. 3 x 3 Bench Press r1min A2. 3 x 3 Deadlift r 2minWarmup and find a weight that you can do within 10% for all 3 sets of A Metcon Metcon (Time) For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155#) 40 Wallballs (30/20#) 50 […]

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01/29/2020

Posted on Jan 30, 20

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) A)3 x 8 Hollow Arch Drill against box B)Band Assisted C2B Isometric Holds Accumulate 2 minutes AFAP C)3 x 10 Seated banded lat pull downsI will send videos of the 3 gymnastics pulling movements Metcon (Calories) 12 sets for total cals: 20 second AB 10 second rest

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01/12/2020

Posted on Jan 13, 20

Crossfit Adoration – Open Gym Metcon Hoppy (AMRAP – Rounds and Reps) 17 mins 21 lateral bar burpees 16 box jumps 8 front rack lunges (60/40) 3 ground to overhead (60/40kg)

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01/05/2020

Posted on Jan 6, 20

Crossfit Adoration – Open Gym Metcon Worlsley (Time) 5 Rounds 9 HSPU 15 Ring Dips 21 Thrusters (42.5/30kg) 200m run

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01/04/2020

Posted on Jan 5, 20

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 3… I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift. -Rest 5:00- II. ON A […]

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01/03/2020

Posted on Jan 4, 20

Crossfit Adoration – CrossFit Metcon Metcon (Weight) a1. 2 Snatch pulls r20s, x3 A2. Power snatch r2min x3 Metcon Metcon (Time) 3 RFT: 10 POWER SNATCHES (115#/80#) 20 BOX JUMP OVERS (24″/20″) 30 WALL BALLS (20#/14#

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01/02/2020

Posted on Jan 3, 20

Crossfit Adoration – CrossFit Weightlifting Deadlift (3-3-3) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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01/01/2020

Posted on Jan 2, 20

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) E90s x 6 5-8 pullups Metcon Metcon (Time) Teams of 2 50/35 AAB Cals 50 Alt. DB Snatch 50/35 50 Single DB Hang Squat Clean 50/35 50 Single DB Sh. to overhead 50/35 50 Single DB Hang Squat Clean 50/35 50 Alt. DB Snatch 50/35 50/35 AAB […]

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12/31/2019

Posted on Jan 1, 20

Crossfit Adoration – CrossFit Metcon Metcon (Time) “Winter Murph” 150/120 calories on a machine 100 Pull Ups 200 Push Ups 300 Air Squats 150/120 calories on a different machine Can do as a partner WOD (double reps)

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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.