11/1/2019

Oct 31, 2019 | W.O.D.

Adelphos Athletics – CrossFitWarm-upWarm Up 1 (No Measure)30 2-WAY ROLL OVERS 30 2-WAY BAND PULL APARTS 20 PVC GOOD MORNINGS 20 PVC SHOULDER PRESS 20 AIR SQUATS 15 PUSH UPS 15 SIT UPS **2 ROUNDS**MetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box...

10/31/2019

Oct 30, 2019 | W.O.D.

Adelphos Athletics – CrossFitWarm-upWarm Up 4 (No Measure)3 Rounds not for time 15 banded face pulls 5 Burpees 10 Lunges 10 Sit Ups 10 Push Ups 10 Hollow RocksWeightliftingBench Press4 Rounds 10 Bench press @65% 8 DB Row ( one arm at a time)MetconMetcon (3...

10/30/2019

Oct 29, 2019 | W.O.D.

Adelphos Athletics – CrossFitWarm-upWarm up 3 (No Measure)20 RING ROWS 30 2-WAY BAND PULL APARTS 10 INCH WORMS 16 LUNGES (TOTAL) 15 SIT UPS **2 ROUNDS**WeightliftingDeadlift (4×8 stay light and just move. )10 Cals on bike between roundsMetconMetcon...

10/29/2019

Oct 28, 2019 | W.O.D.

Adelphos Athletics – CrossFitWarm-upWarm Up 2 (No Measure)40 AIRDYNE REVS 40 SINGLE UNDERS 20 BANDED HIGH PULLS 20 PVC ROLL OVERS 20 PAUSE SQUATS -2 SECS 20 HOLLOW ROCKS **2 ROUNDS**WeightliftingPush Jerk (5×3 working up to a moderate, not heavy,...

10/28/2019

Oct 27, 2019 | W.O.D.

Adelphos Athletics – CrossFitWarm-upWarm Up 1 (No Measure)30 2-WAY ROLL OVERS 30 2-WAY BAND PULL APARTS 20 PVC GOOD MORNINGS 20 PVC SHOULDER PRESS 20 AIR SQUATS 15 PUSH UPS 15 SIT UPS **2 ROUNDS**WeightliftingBack Squat (4×6 working up to a moderate...