Month: May 2015

Squirrel

Agate Pass CrossFit – CrossFit RFT: Metcon (Time) 4RFT 21 Power Snatch 75/55 (Muscle Rx+) 15 Box Jump overs (24/20) 9 Front Squat 135/95 (Thrusters 115/75 Rx+) 100′ Bear Crawl (50′ HS walk Rx+)

5/28

Agate Pass CrossFit – CrossFit Warm-up Rope Climb (Every 90 Seconds 2 Rope Climbs for 8 rounds) Advanced 2 Rope Climbs Intermediate 1 Rope Climb Beginner – Rope Pulls (3-6) WOD Metcon (Time) 5 rounds 25 Cal. Row 16 KB Swings (70/53) 9 Burpee over Rower Stretch and finish with some Mobility WORK!

5/

Agate Pass CrossFit – CrossFit Warm-up Weightlifting rest 1 minutest to 1:30 between sets Bench Press ( 7 sets of 2 reps at 80% 1RM) Bench Press (1 set of 3 at 80%) WOD Metcon (Time) 6 Rounds 50 double unders 10 strict handstand push-up 5 (Deadlift 285/190 or 315/205

hump day 2.0

Agate Pass CrossFit – CrossFit Weightlifting 10 Min EMOM Push Press + Split Jerk (Build to heavy set ) WOD Metcon (Time) 7 ROUNDS 200M Run 7 Ring Dips or 4 Muscle up for (RX+) 12 OH Lunges 45/25 or walking overhead lunges with Barbell 95/65

5/25

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlfits + 2 Cleans (12 MIN EMOM) WOD Metcon (Time) 3 Rounds 500m Row 15Toe to Bar 10 Clean (135/95) 0r RX+ 155/115

Murph

Agate Pass CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

DT

Agate Pass CrossFit – CrossFit WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

5/22

Agate Pass CrossFit – CrossFit Warm-up take 5-10 Mins Working on Kipping Pull up practice. (Regular or Butterfly) Depending on Personal Skills Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you …

5/22 Read More »

The Secret Garden

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (3 Sets 0f 10 Reps) WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell Swings (53/35) or (70/44) 15 Burpees 9 Box Jumps (30/24) or (36/30)RX+

5/20

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 …

5/20 Read More »