June 2016

Agate Pass CrossFit – CrossFit Benchmark WOD TABATA TUESDAY APCF STYLE (5 Rounds for reps) TABATA TUESDAY APCF STYLE 1. Deadlift 225/155 2. Wall Ball 3. Toe to Bar 4. Row for calorie 5. Pull up Strength Shoulder Press (8 sets of 3 starting at 60-65% 1RM)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 2x Hang Power Snatch 75/55 or 105/70 (2,4,6,8,etc.) 2x Lateral Burpees Over the Bar (SAO) 4x V-Ups (4,8,12,16,etc.) *Every 3 Minutes on the Minute starting at 0:00 – 30 Double Unders …

6/20/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here Warm Down

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (5 sets of 5 followed by 1 set max reps at 50% 1RM) Back Squat (Max Rep at 50% 1RM) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of …

6/17/16 Read More »

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (1 rep every 30 seconds for 11 minutes ) Big focus on speed underneath bar. WOD Metcon (Time) 21/15/9 Deadlifts 185#/135# or 225/155 100ft Walking Lunge Steps Each Round 21/15/9 Renegade rows #30/20# or 50/35 200m Run Each Round

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (2 Rounds for reps) Rope climb work And Handstand Work Spend 6-10 minutes on Rope climbs (footwork, efficiancy,legless ect…) Then…Transition. Spend 6-10 minutes on your Handstand progressions.(piked handstand hold, wall walk to hold, regular kick up with hold, heels coming off the wall, banded, freestanding, Handstand Walk) …

6/15/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up Benchmark WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Skill/Strength Metcon (Time) Partner sprints 10 sets each 100m (see-saw style) record Total time.

Agate Pass CrossFit – CrossFit Skill/Strength Snatch grip DL+Snatch Grip High Pull+Power snatch In 15 minutes Complete 10 sets of 1 Snatch grip DL+1 snatch High pull+1 power snatch WOD Metcon (Time) 1000m Row 100ft Overhead Plate Lunges 45#/25# 20 Overhead Squats 75#/55# 400m Run 30 Burpees 10 Overhead Squats *22 Minute Cap

Agate Pass CrossFit – CrossFit HERO WOD Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (15 mins. To Find 1 Rep Max) WOD Metcon (AMRAP – Rounds and Reps) 16 min. AMRAP 3 Rope Climb 9 Goblet Squat 70/53 18 lunges 30 Double Unders