February 2016

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength WOD () Bench Press (1 rep Max Bench Press! :)) Metcon Metcon (AMRAP – Rounds) 15 min. AMRAP 15 Ring push up or scale to regular 30 wallball 20/14 50ft Handstand walk or 50 sec. accumulative handstand hold.

Agate Pass CrossFit – CrossFit Skill/Strength Weightlifting Deadlift (6 Sets of 4 Reps) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Front rack Lunges 115/85 or 135/95 2 Rope Climbs 100 Meter Sprint 10 Dumbbell Snatch (50/35)

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) EMOM for 10 minutes Odd = Double under practice Even = Plank Metcon Metcon (Time) 6 Rounds 9 Chest to Bar 9 Kettle Bell swing 70/53 9 Hand Stand Push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 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

Agate Pass CrossFit – CrossFit We will be re-doing lurong WOD #1 but we Will NOT be doing the core (unless your heart desires it). skill/strength we are going to be doing Sumo deadlift 8×2 instead 🙂 see you all tomorrow! come with a smile 🙂 Warm-up WOD Lurong WOD 1 (AMRAP – Reps) WOD …

2/15/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

Agate Pass CrossFit – CrossFit Warm-up Strength Turkish Get Up (30 for time) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – CrossFit Hang Power Snatch (3 reps 10-min EMOM) Metcon (Time) For time: 1000m row 50 box jump overs (24/20) 30 slam balls (20)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 meters (AMRAP – Rounds) Death by 10m Start at round 6 and continue adding one return trip until you fail WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 50 Sit-ups 30 KB Swing (53#/35#) 10 Walking Lunges with KB overhead (5 right arm/5 …

2/10/16 Read More »

Agate Pass CrossFit – CrossFit WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you complete the 2K …

2/09 Read More »