CrossFit – Sat, Dec 23

Adelphos Athletics – CrossFitWarm Up (Time)10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side)12 Days of CrossFit (BW-BB) (Time)For Time 1-Squat Snatch...

CrossFit – Fri, Dec 22

Adelphos Athletics – CrossFitWarm Up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts...

CrossFit – Thu, Dec 21

Adelphos Athletics – CrossFitWarm Up (No Measure)5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) -then- 4 rounds 5 Muscle Cleans (increasing weight each round) 10 Box Step ups 10 Kipping SwingsMetcon (Time)20 Rounds 2 Power Cleans 3 Box...

CrossFit – Wed, Dec 20

Adelphos Athletics – CrossFitWarm Up (No Measure)2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second Air Bike 5 Knees to Elbows 3 Muscle Snatch (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Squat...

CrossFit – Tue, Dec 19

Adelphos Athletics – CrossFitWarm Up (No Measure)2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up TransitionsMetcon (Time) “Cheer up dude. It’s Christmas” 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 10...