February 2016

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in five 4-minute rounds, complete as many reps as possible of the following AMRAPs Each rounds starts with a 200m run, and ends with a 60 second rest before starting the next round: 1: 10 KB swings/10 Goblet squats 2: 10 Ring rows/10 pushups 3: …

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Agate Pass CrossFit, Agate Pass CrossFit – CrossFit 1 Push Jerk + 1 Split Jerk (EMOM 12 mins.) 1 Push Jerk + 1 Split Jerk Metcon (Time) Metcon (Time) – Buy In 1K Row or 1 K Annie 50-40-30-20-10 Double Unders Ab-Mat Sit-Ups 200 Meter Sprint – Buy Out

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (10 Min EMOM. (any type of jerk)) WOD Metcon (Time) 1k Row or 1K Run then… “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit-ups buy out= 200 meter Sprint (Run if able)

Agate Pass CrossFit – CrossFit Metcon (Time) 3 Rounds 200m run 21 KB swings 53/35 15 V-ups 2 Rounds 400m run 21 Box jump overs 24/20 15 Burpees 1 Round 800m run 21 KB swings 53/35 15 V-ups 21 box jump over 24/20 15 burpees

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 rounds with 90 sec rest between rounds, of: 400m run 10 GHD situps OH plate walking lunge from ropes to rack 10 ring rows OH plate walking lunge from rack to ropes

Agate Pass CrossFit – CrossFit Warm-up Open WOD #1 2016 CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every …

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Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 high hang+1 mid hang + 1 full Clean (EMOM 10 mins 3 reps 10×3) WOD Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 7 KB SWINGS 53/35 or 70/53 15 Double Unders 7 Cleans 135/95 or 185/135 15 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (9 sets of 2 reps) Metcon Metcon (Time) Rx 4 Rounds Row 500m 12 Burpees 21 Box Jumps, 24/20 Rx+ 4 Rounds Row 500m 12 Burpees over Rower 21 Box Jumps, 30,24

Agate Pass CrossFit – CrossFit Warm-up Overhead Squat (15 minutes to find 3 Rep Max OHS) WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 1. Row for Cal. 2. Hang power Snatch (squat=RX+) 3. Dough Boys 4. Double Unders 5. Single Arm Overhead Lunges 53/35

Agate Pass CrossFit – CrossFit HERO WOD Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn more about Carse click here