Month: May 2016

5/31/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (8 min EMOM of 3 Reps @70%+ of 1RM) You CAN add weight but must start at your 70% or Higher. WOD Metcon (Time) 7 Rounds: 7 Power snatch 95#/65# or 115/75 7 Overhead Squats 7 Handstand pushups 7 Toes to Bar

Murph

Agate Pass CrossFit – CrossFit HERO WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph …

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Partner Brenton

Agate Pass CrossFit – CrossFit Metcon (Time) Partner Brenton – for time and reps! 10 total rounds (5 rounds each partner) of: 100′ bear crawl 100′ standing broad jumps **3 burpees every 5 broad jumps** NOTE: Alternate rounds with your partner. While one is performing their round of Brenton, the other will be doing WB …

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Strictly Shoulders

Agate Pass CrossFit – CrossFit Weightlifting Shoulder Press (Work to highest 5rm) Weightlifting Shoulder Press (Work to highest 3rm) Weightlifting Push Press (Work to highest 5rm) Weightlifting Push Press (Work to highest 3rm) 15 min EMOM of strict press, transitioning to push press. Each set should be 3-5 reps. Once you fail at 3 reps …

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05/26/16

Agate Pass CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Choose a weight to keep this a sub-5 minute grinder. Heaviest you can go FAST. If not Rx, list weight in notes. Metcon (Time) 05/26/16 WOD: For time, complete the following: 100 DU buy-in, then 21/18/15/12/9 DL (185/135#) Bar-facing burpees …

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Kelly

Agate Pass CrossFit – CrossFit Gymnastics Handstand/Walking Handstand Practice (15 minutes ) Holds against wall, against band, shoulder touches against band, HSW. Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

05/24/16

Agate Pass CrossFit – CrossFit Weightlifting Squat Clean (20 minutes to work up to a 1rm. ) Throughout the 20 minutes, you may transition from a power clean to a squat clean as it gets heavy. Focus on getting comfortable catching in the bottom position and standing it up. Metcon (Time) 05/24/16 Wod For time, …

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5/23/16

Agate Pass CrossFit – Just Sweat Metcon (Time) Rowing Annabeth Complete the following, for time: 500m row 50 single unders 50 abmat situps 10 pushups 400m row 40 single unders 40 abmat situps 10 pushups 300m row 30 single unders 30 abmat situps 10 pushups 200m row 20 single unders 20 abmat situps 10 pushups …

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520 & I-90

Agate Pass CrossFit – CrossFit Weightlifting Front Squat (Work to 3rm, then deload) work up to a 3rm Front Squat, then, wait 60 seconds, drop 40/20# and perform max reps (no more than 3 seconds between reps). Wait 60 seconds, drop 40/20# and perform max reps again. Wait 60 second, drop 40/20# and perform max …

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5/21/16

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) Pull-up technique, including kipping styles 7 Min of Pullups Metcon (Time) 21/15/9 for time: Power clean (95/65) Burpee box jump over