Month: July 2016

7-30-16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

7/29/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (7×3 @ 80%) Work up to 75-80% of 1 rep max then begin 7 sets of 3 reps. These aren’t building sets. Stay at the same weight all 7 sets. Rest 1-1:15 minutes in between each set. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (225#/155#) Burpee box jump overs …

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7/28/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scaled muscle ups are 3:1 Dips and C2B or pull ups 200 Doubles (Time) Complete 200 Double Unders for timeOnce you have completed Nasty Girls look and the clock …

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Posterior Chain-link

Agate Pass CrossFit – CrossFit Metcon (Time) See-Saw Partner Rows 4×500 Row 500m sprint, rest while partner rows 500m. Repeat until both partners have rowed 4 times each. Record total time. Metcon (Time) Posterior Chain-link 21-15-9 for time (with 10min time cap) of: GHD situps OH Squats (135/95) **Rest 3 minutes** 21-15-9 for time (with …

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7/26/08

Agate Pass CrossFit – CrossFit Skill/Strength Bench Press (8 sets of 3 reps) WOD Metcon (6 Rounds for reps) Every 3 minutes for 18 minutes: 20 KB swings 53#/35# or 70/53 18 Box Jumps 24″/20″ 30/24 16 V-ups

7/25/15

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk (8 sets. Keep each set nice and heavy. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes: 50 ft broad jump 10 knees to Elbows 10 push ups Rest 2 min. Then…. – 2 leg Cranks for time (Leg Crank= 20 …

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Double DT

Agate Pass CrossFit – CrossFit Metcon (Time) Double DT 10 rounds for time 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105)In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived …

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5/11/16

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (12 minutes to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 600 meter sprint Complete as much as possible in remaining time… 3-6-9-12-15-18-21, etc. Squat cleans 115#/75# or135/95 Box Jumps 24″/20″or 30/24

7/21/15

Agate Pass CrossFit – CrossFit Benchmark Thursdays 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 …

7/21/15 Read More »