10/31/2020

Oct 31, 2020 | 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...

10/30/2020

Oct 30, 2020 | 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**WeightliftingPower Snatch10 Minutes to work up in weight 1 Power...

10/29/2020

Oct 29, 2020 | 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 Press6x3@70% 1xMax RepsMetconMetcon (No Measure)NOT FOR TIME 4 Rounds 3 Squat...

10/28/2020

Oct 28, 2020 | 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 (6×5@65%)10 Banded walks between each set 15 PVC Good Mornings between...

10/27/2020

Oct 27, 2020 | 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**WeightliftingShoulder Press10 Minutes- Using your 65% Adding 1 rep to your...