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11/06/2019

Posted on Nov 5, 19

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) Gymnastics pulling day 3.3.3 x 5 R20-30s, r2-3 min Metcon Metcon (Calories) 10 min AB

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11/06/2019

Posted on Nov 5, 19

Crossfit Adoration – Adoration Fit Metcon (4 Rounds for calories) 4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise. Choose one, or mix and match. Rest 5 minutes between rounds. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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11/05/2019

Posted on Nov 4, 19

Crossfit Adoration – CrossFit Weightlifting Back Squat (2×5@70% 4×2@80% 1@85% 1@90%) Metcon Metcon (Time) For Time: 500/400-400/300-300/350 run 75-50-25 Double-Unders 30-20-10 Dumbbell Hang Squat Cleans 35/20

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11/04/2019

Posted on Nov 3, 19

Crossfit Adoration – CrossFit Weightlifting Bench Press (2×5@70% 4×2@80% 1@85% 1@90%) Metcon Metcon (AMRAP – Rounds and Reps) “Bruiser” AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 50 feet Burpee Broad Jumps

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11/04/2019

Posted on Nov 3, 19

Crossfit Adoration – Adoration Fit Metcon (Time) 2 rounds for time of: 75 kettlebell swings 50 GHD sit-ups Row 1,000 m

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11/03/2019

Posted on Nov 2, 19

Crossfit Adoration – Open Gym Metcon Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and […]

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11/02/2019

Posted on Nov 1, 19

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30:00 60 double unders 30 perfectly-vertical kettlebell swings, 24/16kg 15 burpees Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc […]

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11/01/2019

Posted on Oct 31, 19

Crossfit Adoration – CrossFit Metcon Metcon (No Measure) 20.4

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10/31/2019

Posted on Oct 30, 19

Crossfit Adoration – CrossFit Weightlifting Deadlift (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 14.3 AMRAP in 8 minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lb) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185 lb) 15 Box Jumps (24/20 in) […]

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10/30/2019

Posted on Oct 29, 19

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 min amrap: 10 DB Snatch 50/35# 10 cals assault bike 10 DB Hang Clean and Jerk 50/35# 10 cals assault bikeNo gymnastic pulling this week as we will take a little recovery week *Quick warmup and quick turnaround on these AMRAPs Metcon Metcon […]

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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.