12/15
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (10 min EMOM 3 REPS) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP of: 200 m Run 10 DB Snatch (50/35) 5 each arm 20 Box Jumps (24/20) 30 Ball Slams (20/12) 40 Double Unders
December 2015
12/14/15 SOCKET WRINCH
Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) “Socket wrench” 4 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 53/35 25 Wallball Shots, 20/14 Skill/Strength AFTER PARTY!!! Strength SESH! Snatch Balance (5 sets of 1 rep (climbing weight)) Snatch Grip Deadlift (5 sets of 2 (Cimbing Weight)) 4-5 second …
KB & Slam ball
Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 5 x 5min rounds with 1min rest between AMRAP 200′ heavy farmers carry 20 KB swings 15 slam balls 10 box step-ups with slam ball 5 goblet squats
Steady Grindin
Agate Pass CrossFit – CrossFit SATURDAY RETEST! “Steady Grindin” Warm-up Metcon (Time) 800m Run 30 Wall Ball 20#/14# 30 Alternating DB Snatches 40#/30# 9 Wall Climbs 0r 150 ft handstand walk 600m Run 20 Wall Ball 20 Alternating DB Snatches 2 Wall Climbs or 100 ft hadstand walk 400m Run 10 Wall Ball 10 Alternating …
12/11/15
Agate Pass CrossFit – CrossFit Weightlifting EMOM 10 min 2 Power Snatch from Mid Hang + 2 OHS (Overhead Squats) WOD Metcon (Time) 21-18-15-12-9-6-3 Sumodeadlift Highpull 75/55 or 105/70 V-ups or GHD Sit-up 200m run after every odd round
10/27/15 (ghost)
Agate Pass CrossFit – CrossFit Warm-up Metcon 1-Mile Run (Time) Max Effort 1-Mile RunRowing a max 2k is an option if running hurts you physically. WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as …
12/9/15
Agate Pass CrossFit – CrossFit Warm-up WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here Stretch and finish with some …
12/08/15
Agate Pass CrossFit – CrossFit Warm-up were gonna get warm open the hips and SQUAT!!!! Weightlifting Front Squat (Establish 3 Rep Max front Squat ) Metcon (No Measure) EMOM 12 Mins. 4 rounds of: Min 1: 7 Front Squat, 155/105 or 225/155 Min 2: 50 Double Unders or 70 Min 3: 7-10 C2B Pull ups …
Monday Muscles
Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) Buy-in: 30 situps (abmat or GHD) 25 min AMRAP 500m row 10 Goblet squats 9 Box Jumps 8 Renegade Rows cash-out: 30 sit-ups (abmat or GHD)
12/7/15
Agate Pass CrossFit – CrossFit Warm-up Go Over Clean and Jerk Technique/Form WOD Metcon (Time) 4 Rounds 7 Clean and Jerks (155/105) or (185/135) 14 Toes to Bar 21 Box Jumps (24/20) Metcon Metcon (Distance) Rowing 5 Rounds: 1:00 on / 1:00 off Stretch and finish with some Mobility WORK!
