CrossFit – Wed, Nov 1

Adelphos Athletics – CrossFitQuote of the Day (No Measure)Let us not love with words or speech but with actions and in truth. – 1 John 3:18 (Bible)Warm Up (No Measure)Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up DownsMetcon (3 Rounds for reps)3 Sets...

CrossFit – Tue, Oct 31

Adelphos Athletics – CrossFitWarm Up (No Measure)Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 1:00 Machine 5 Knees to Elbow 3/3 Hang Kettlebell Snatches (practice) 30-second Jump Rope 5 Jumping SquatsDouble-Unders (5 Minutes ~Max Double Unders)Metcon...

CrossFit – Mon, Oct 30

Adelphos Athletics – CrossFitQuote of the Day (No Measure)Actions write the story of your life; words are just the footnotes. – Victoria MonroeWarm Up (No Measure)3:00 Machine (easy pace) * Perform 3-5 rounds of each movement 3x High Hang Clean + 3x Hang Clean +...

CrossFit – Sat, Oct 28

Adelphos Athletics – CrossFitWarm Up (No Measure)3:00 Machine -into- 3 sets: 10 Roll and Reach 10 Jump Squats 10 PVC Pass-throughs 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats 3 Up Downs + PVC Jump OversMetcon (AMRAP – Rounds and Reps)Teams of 2...

CrossFit – Fri, Oct 27

Adelphos Athletics – CrossFitWarm Up (No Measure)Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3 Bodyweight Rows (OR Ring Rows) 2 Low Bar Muscle Transition (OR 2...