March 2016

Agate Pass CrossFit – CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. …

3/11/16 Read More »

Agate Pass CrossFit – CrossFit Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups 1-Mile Run (Time) Max Effort 1-Mile Run Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups

Agate Pass CrossFit – CrossFit Warm-up WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Skill/Strength Turkish Get Up

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (8 sets of 4) WOD Metcon (5 Rounds for reps) TABATATA Tuesday 1. Box Jump 2. Slam ball 3. GHD sit up Or ab mat 4. KB swing (Russian) 5. Burpee Warm Down

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (6 sets of 3 reps at 70-85%) WOD Metcon (Time) 4 ROUNDS: 400m Run or Row if unable to run 30 Wallball Shots 20/14 15 DB Snatch 50/35 23 min Time CAP!

Agate Pass CrossFit – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 …

Crossfit Games Open 16.2 Read More »

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (5 Rounds for reps) TABATA 1.Row 2. Slam Ball 3. Burpee 4. Double Under 5. DB snatch

Agate Pass CrossFit – CrossFit Strength Front Squat (5-5-5-5-3-3-3-2-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 200 meter run 2 Rope Climbs or 3:1 Ratio on Pulls 10 Wall Balls Every 2 mins. 5 burped box jump overs Or scaled to 2-4 burps if needed

Agate Pass CrossFit – CrossFit WOD Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here AFTER PARTY New Benchmark Metcon (Time) 8×200 …

3-1-16 Read More »