Month: June 2016

6/30/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Skill/Strength Metcon (Time) 50 Windshield Wipers 95/65 or 135/95 50 GHD Sit-ups Partitian however you want. Must complete in 10 minute time cap.

6/29/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) WOD Metcon (5 Rounds for reps) Chief Style 5 Rounds, AMRAP 3 Minutes: 200m Run With remaining time: 6 Power Cleans 95/65 or 135/95 Max Burpees

6/28/16

Agate Pass CrossFit – CrossFit Warm-up WOD The Grip Killing Monsta!!! (Time) Start with… 400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+ then… Start with… 50 Double Unders or 100RX+ Then… 10/9/8/7/6/5/4/3/2/1 Shoulder to Overhead 115/75 or 135/95 RX+ 2/4/6/8/10/12/14/16/18/20 Russian KB Swings 53/35 or 70/53 Finish with… 50 Double Unders or 100 RX+ …

6/28/16 Read More »

Monday Madness 6/27/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (EMOM 12 minutes increasing weight every 3rd set) 2 sets at same weight then add, 2 sets add ect..hang clean can be power or squat athletes choice. But you must stick with it the whole 12 mins. Clean will be biggest limiting …

Monday Madness 6/27/16 Read More »

Base line

Agate Pass CrossFit – CrossFit Weightlifting Deadlift (9×3) Metcon Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups

6/25

Agate Pass CrossFit – CrossFit HERO WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here

Crossfit Open 16.1 Re-test

Agate Pass CrossFit – CrossFit Warm-up Open WOD #1 2016 CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every …

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6/24/16

Agate Pass CrossFit – CrossFit Warm-up WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 …

6/24/16 Read More »

6/23/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)Focus on form and efficiency. So when we do these movements in WODS you will be Ready!! WOD Nancy (Time) 5 Rounds for time …

6/23/16 Read More »

6/22/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Paused Front Squat (9×3 increasing weight every 3rd set 3 sec. Pause.) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2-4-6-8-10…. Burpee & KB Swing (53#/35#) or (70#\53)