1/1/2020

Dec 31, 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**MetconNew Years Day (Time)With a Partner 6 Rounds 20 Wallballs 20 Deadlifts (185,125) 20 Bar over Burpees 20...

12/31/2019

Dec 30, 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**MetconNew Years Eve (Time)For Time 31 Back Squats (95/65) 28 Shoulder to...

12/30/2019

Dec 29, 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 (5×3@60%. 3 seconds down, 2...

12/28/2019

Dec 27, 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**ATHLETE CHOICESaturday (No Measure)If there was something that you missed from...

12/27/2019

Dec 26, 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**WeightliftingSquat Snatch (5×4@65-70%)MetconMetcon...