Month: November 2015

11/30

Agate Pass CrossFit – CrossFit Weightlifting 2 Front Squat + 1 jerk (10 Min. EMOM) WOD Metcon (4 Rounds for reps) 4 Rounds 1:00 Max GHD’s 1:00 Box Jumps (24/20) or 30+/24+ 1:00 Max KB Swings (53/35) or 70/53 1:00 Rest

11/28/15 Filfthy 50

Agate Pass CrossFit – CrossFit Warm-up Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Gobble Gobble

Agate Pass CrossFit – CrossFit Thruster (Death By, starting at 5 reps 95/65) Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 – Row 500m Partner 2 – farmers carry to rack 10 pullups 10 KBHP farmers carry back 10 Goblet squat 10 box jumps *repeat until partner 1 is done* …

Gobble Gobble Read More »

11/25

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press + Split Jerk (15 Minutes to establish) WOD Metcon (4 Rounds for reps) Fight Gone Bad STYLE 3 ROUNDS 1. Box Jumps 24″/20″ 2. Deadlift 205/135 or 3. Burpees 4. Lunges 5. Dough Boys or your favorite

11/24/15

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

Row n Row

Agate Pass CrossFit – CrossFit Warm-up Back Squat (5X5) Metcon Metcon (AMRAP – Rounds) 15 Min AMRAP: 20 Cal Row 2 Rope Climb 10 Renegade row 50/35 lb

11/20

Agate Pass CrossFit – CrossFit WOD Warm-up Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here Skill/Strength Metcon (5 Rounds for reps) coaches choice Friday AB SESH 5 Rounds 1 …

11/20 Read More »

11/19/15

Agate Pass CrossFit – CrossFit Metcon (Time) 1k row BUY IN 6 Rounds 9 Chest to Bar 9 Kb swing (70/53) 9 Front Squat (135/95)

Polar Bear 2

Agate Pass CrossFit – CrossFit Retest from August 5th Warm-up Skill/Strength Metcon (No Measure) EMOM 10 MINS ODDS= Double under EVEN= Hollow Rocks WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpees 20 Power Clean (105/70) (135/95) 30 Double Unders