11/17
Agate Pass CrossFit – CrossFit Warm-up Deadlift (5-5-5-3-3-3-2-2-1-1) Rowing Nancy (Time) ROWING NANCY 5 Rounds 500 meter Row 15 Overhead Squats
November 2015
11/16/15
Agate Pass CrossFit – CrossFit Strength Thruster (5 Rounds X 3 Reps) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 7 Burpees 14 Dough Boys 7 Push Jerk or Press (Athletes choice) 115/80/ 155/105 RX+
11/14
Agate Pass CrossFit – CrossFit WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run AFTER PARTY Split Jerk (form and practice.Build to heavy in 8mins(optional) since nobody did it today. here you go
11/13
Agate Pass CrossFit – CrossFit Warm-up WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked …
11/12
Agate Pass CrossFit – CrossFit Warm-up Weightlifting With a Partner Complete 10 Sets of Back squat and 10 sets of Bench Press switching from squat station to bench station. Back Squat (3 EOMOM 70-80% (every other minute on the minute)) Bench Press (3 EOMOM 70-80% (SWITCHING)) WOD Metcon (Time) 27-21-15-9 Cal. Row Hang Power Snatch …
Three Wise Men
Agate Pass CrossFit – CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete …
Tuesday Tasty
Agate Pass CrossFit – CrossFit Warm-up Back Squat (5 sets of 5 at 65-70%) WOD Metcon (Time) 7 Rounds For time 7 Push Jerk or Press (135/95) or (155/105) 7 Toes to Bar 7 burpees over bar
Retcon Magic JS style
Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) Five 5-min rounds with 1-min rest between rounds. Each round starts with a 500m row, then AMRAP the ascending ladder below with remaining time. Goal is to get through ladder within the 5 rounds. 1/ea… 2/ea… 3/ea…up through 10/ea Push-ups, box step overs, …
11/9
Agate Pass CrossFit – CrossFit Warm-up 3 Deadlifts + 2 Hang Cleans (15 minutes to do 8 sets of this complex) 8 sets of this complex. start first set at challenging weight and stick or rise depending on feel and form. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP. 10 chest to bar or …
Metcon Magic
Agate Pass CrossFit – CrossFit Metcon (Time) For time: In 5-min rounds that each begin with a 500m row, complete the following. Note 1-min rest between rounds and start reps where you left off. Ascending ladder (1/ea…2/ea…3/ea…up to 10/ea) of: Rx: pushups, box jump overs, pullups, hang cleans (115/85) Rx+: HSPU, box jump overs (30/24), …
