Month: December 2015

12/30/15

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (8 X 2) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAMP 1 Rope Climb 10 Overhead Walking Lunge 45/35 20 Dough Boys

12/29/15

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 1 Round for time 30 Thrusters 95/65 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders AFTER PARTY Metcon (Time) 1-3 Rounds for time 40 cal Row 4 min Rest 20 Cal Row 2 min Rest Beginner=1 Round Intermediate=2 Round RX=3 Rounds

Monday Magic

Agate Pass CrossFit – Just Sweat Metcon (Time) 1000m Row *then* 30 Russian Swings 30 Goblet Squats 30 Pullups 30 DB Push Press 5 burpees EOMOM

12/28/15

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (12 Minutes To Establish 1 Rep Max Back Squat) WOD Metcon (Time) 5 Rounds (for time) 10 Jerks, 155/105 10 TTB (Toes to Bar) 10 Burpees

Quarter til

Agate Pass CrossFit – CrossFit Metcon (Time) 100 DU buy-in 5 Rounds 15 Back squats (155/105) 15 box jumps (24/20) 15 Pull-ups 15 HSPU 50 Wall Ball sit-ups Cash out (20/14) RX+ BS weight 185/135 Sub MU for pull-up/HSPU combo

The Chief

Agate Pass CrossFit – CrossFit L-Sit (Accumulate 2 mins in an L-sit) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

12/21

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight)) WOD Metcon (Time) 4 Rds 25 Cal Row 12 1-arm alternating DB Snatch, 50/35 3 Rope Climbs *substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new …

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Tommy V

Agate Pass CrossFit – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn …

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12/18

Agate Pass CrossFit – CrossFit Snatch (15-20 mins of snatch work or 12 sets of 1) Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP Wall Balls 20/14 REST 2 Mins. 8 Min AMRAP 10 Russian Swings 70/53 8 Push ups 6 Toes to bar

12-16-15

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (8 X 2) Metcon Metcon (Time) 3 ROUNDS: 500 M ROW 12 HANG POWER CLEANS, 185/135 LBS 24 GHD (OR ABS OF CHOICE IN NOT DOING RX)