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04/12/2019

Posted on Apr 11, 19

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: In teams of 3 with one partner working at a time, alternate full rounds of… 25 Double-Unders or Alternating Steps 5 Power Snatches 95/65 REST 5 MINUTES AMRAP 15 Minutes: In teams of 3 with one partner working at a time, […]

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04/12/2019

Posted on Apr 11, 19

Crossfit Adoration – Adoration Fit Weightlifting Strength Deadlift (5-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 min amrap 3 deadlift 185/155 6 box jumps overs 24″/20 9 cals row

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04/11/2019

Posted on Apr 10, 19

Crossfit Adoration – CrossFit Weightlifting Bench Press (2 x 8 ) R 3+ min b/w Followed by one ME set going 1-2 reps before failure Weightlifting Power Clean (10 mins to find challenging 2 reps ) *Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in […]

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04/10/2019

Posted on Apr 9, 19

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) A. Deep Couch stretch 3 x :20 per leg, r10s to alternate B1. :30-45 Hollow Hold/ rocks x 2 r20-30s B2.:30-45 Arch hold/rocks x 2 r30-30s C. Seal Walk 4 x 25 ft, r1min b/w D. 4 x 25 feet inchworm pausing in hollow for 2 seconds, […]

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04/09/2019

Posted on Apr 8, 19

Crossfit Adoration – CrossFit Weightlifting Snatch (10 mins to find challenging double) *Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 12-15 rep range on your max effort set. you may drop and reset reps on the snatch, weights should be heavier than last […]

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04/08/2019

Posted on Apr 7, 19

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) A.5 Perfect and controlled wall walks maintaining hollow body position B. 3 x :20-30 nose and toes hollow holds w/ belly facing wall (scale to highest angle while maintaining hollow body position) C. 8-10 minutes L-Sit practice using Rings turned out support holds, hanging L-holds, bent knee […]

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04/08/2019

Posted on Apr 7, 19

Crossfit Adoration – Adoration Fit Shoulder press (3-3-3-3-3) 3-3-3-3-3 Metcon (Time) 1000m row Rest 2 minutes 1000 m row Rest 2 minutes 1000m rowScore is slowest time

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04/07/2019

Posted on Apr 6, 19

Crossfit Adoration – Open Gym Metcon Metcon (Time) Birchall For Time 100 Back Squats (Bodyweight) Perform 5 Burpees at the top of each minute Start with 5 burpees, then begin the back squats. Complete more 5 burpees at the top of each minute and repeat until 100 back squats are complete.

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04/06/2019

Posted on Apr 5, 19

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 35 min AMRAP 25 synchro air squats 30 alt plate OH lunges 45/25 (one works at a time) 400m run (together) 40 burpees to a plate ( one works at a time)

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04/05/2019

Posted on Apr 4, 19

Crossfit Adoration – CrossFit Metcon Metcon (Time) 5 rounds for time of: Dumbbell FR Walking Lunge, 50/35 per hand, 50 ft 20 Abmat situps Handstand Walk, 25 ft 3 Devils Presses*Long grunt work workout. 20-30 Minutes of work just plugging away at it. Scale HS Walk to strict bear crawls with a plate on your […]

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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.