11/30/2018

Posted on Nov 29, 18

Crossfit Adoration – CrossFit Weightlifting Snatch Balance (3- 3- 3- 3- 3 ) or BTN Snatch grip push press & 3 OHS Metcon Metcon (AMRAP – Rounds and Reps) 8 Min 2 Deadlifts ( 315/225) 2 Box Jumps (30/24) 4 DL 4 Box Jumps 6 DL 6 Box Jumps 8 Dl 8 Box Jumps

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11/29/2018

Posted on Nov 28, 18

Crossfit Adoration – CrossFit Gymnastics Skill Spend 15 mins working on the following: A) Hand Walking ( free or 2′ from wall) B) Wall inverted hip shifts w/ hand release (from a wall walk or kick up) C) Box piked hip shifts w/ hand release Metcon Metcon (AMRAP – Rounds and Reps) 20 Min 25 […]

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11/28/2018

Posted on Nov 27, 18

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Reps) **Make them die for calories! Min 1- 12: EMOM Min 1 Max cal AB Min2 rest Min3 Z1 pace AB Min 13- 24: Min1 Max cal row Min2 rest Min3 Z1 pace AB @ Min 24 Complete 40 DB Step Overs (50/35) for timeZ1 pace = […]

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11/27/2018

Posted on Nov 26, 18

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Reps) For Max Reps 4 Min Clock: 10-20 C2B AMRAP of Front Squat (95/65) in remaining time.Rest 3 mins then move unto next. Metcon (AMRAP – Reps) For Max Reps 4 Min Clock: 10 -15 HSPU AMRAP plate goblet squat (25/15) In remaining in time.Rest 3 mins […]

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11/26/2018

Posted on Nov 25, 18

Crossfit Adoration – CrossFit Metcon Metcon (Weight) E2MOM x 8 3 Hang Power Cleans & Push Jerks Metcon Metcon (Time) 5 Rounds 15 Wall Balls (20/14) 15 Power Cleans (95/65)

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11/25/2018

Posted on Nov 24, 18

Crossfit Adoration – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers […]

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11/24/2018

Posted on Nov 23, 18

Crossfit Adoration – CrossFit Metcon Metcon (Time) Partner WOD For Time: 600 Du’s/1000 Su’s * Every 100 Du’s or Su’s each team must complete: 5 Partner Deads 7 Synchro Burpees 9 Synchro WB ( partners in squat at same time) ** Pick a weight that is challenging and unbroken for both.

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11/23/2018

Posted on Nov 22, 18

Crossfit Adoration – CrossFit Metcon Metcon (Weight) 10 min EMOM 1 Hang Power Snatch & 1 Squat Snatch Metcon Metcon (Time) For Time: 20 Burpees 20 Hang Squat Snatches (135/95) 20 Pistols 20 BMU 20 Hang Squat Snatches 20 Burpees

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11/22/2018

Posted on Nov 21, 18

Crossfit Adoration – CrossFit Metcon Metcon (Time) Partner WOD 1 person working at a time. 30 min cap 100 snatches (95/65) 100 box jumps (24/20) 100 kbs (53/35) 100 cal row 100 cleans (95/65)

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11/21/2018

Posted on Nov 20, 18

Crossfit Adoration – CrossFit Weightlifting Back Squat (2 x 20 @ 55% (heavier than last week)) Metcon Metcon (Time) 6 Rounds 10 DB Snatch (50/35) 8 Box Jump Over (24/20) 6 DB Squat (50/35)

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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.