Month: July 2015

6/12

Agate Pass CrossFit – CrossFit Front Squat (front squat 5 sets of 3) Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200 meter Run 2 Rope climbs or legless 15 KB swings 50/35 or 70/53

7/30

Agate Pass CrossFit – CrossFit Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Runif you have injuries you have the option for a 2k row instead WOD Metcon (Time) immediately fallowing your 1 mile run……..For Time. 1000 ft Farmer Carry 53/44 or 70/53 RX+ 50 Slam Ball 20/20 25 Box Jump 24/20 or 30/24 RX+ 10 …

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7-29-15

Agate Pass CrossFit – CrossFit Split Jerk (5 set of 3 reps) Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 10 Ring Rows 15 DB Snatch 20 Wall Balls 20/14

7/28

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (EMOM 10 mins) WOD Metcon (Time) WOD 21 Power Snatch (95/65) or (115/75) 21 Burpees 21 Pull-Ups 15 Overhead Squats 15 Burpees 15 Pull-Ups 9 Squat Snatch 9 Burpees 9 Pull-Ups

7/27

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (One rep max) Metcon Metcon (Time) 5 rounds: 50ft front rack lunge 95/65 or 135/95 15 GHD sit-ups 2 rope climbs

7/25

Agate Pass CrossFit – CrossFit WOD Metcon (Time) as a team in Unison 21/15/9 DL 255/185 box jump over 24/20 pull up GHD sit-up *Run 400m between sets

7/24

Agate Pass CrossFit – CrossFit Skill/Strength Push Press (8 Rounds X 3 Reps) Metcon Metcon (Time) For time (20 minute max): 95/65 RX 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Each athlete must do four burpees at the beginning of every minute before moving on to …

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7/23

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 Min EMOM ODD=Max Box Jump Even=Max Hand stand Push up WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 3 Muscle Ups 5 Burpees 7 Russian twist

7/22

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat WOD Metcon (Time) 4 Rounds 16 DB snatch ALT. Arms 50/35 16 wall balls 16 OH plate lunges 45/25

5/25

Agate Pass CrossFit – CrossFit Retest WOD from May 25th! Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (12 MIN EMOM) WOD Metcon (Time) 3 Rounds 500m Row 15Toe to Bar 10 Clean (135/95) 0r RX+ 155/115