8/19/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (7×2) Build to a heavy set of 2 Reps Metcon Metcon (AMRAP – Rounds) 16 Min AMRAP 1 Rope Climb (legless Rx+) 5 Burpee 200m Run
August 2016
8-18-15
Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (3 sets of 3/ 3 sets of 2 reps And 3 sets of 1 rep) WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsCool down with an 800 meter Run.,
8/17/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (8×2) Preform 8 sets of 2 reps @ 75-80% of 1 RM or if you have not done a 1 RM go off of feel and don’t built too fast. **15 Min Time Cap** Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Cal Row 1 …
8/16/16
Agate Pass CrossFit – CrossFit Warm-up Gymnastics Kipping Ropes (EMOM) 10 min EMOM Odd=Double Unders Even=Kipping Practice Metcon Metcon (Time) Buy In=400m Run 21-15-9 S2OH (135/95#) (155/105#) Burpees Buy Out=400m Run
8/15/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 Rep Max) Clock will start and you will have 15 minutes to establish your one rep max. you do not need to use all the time but you may not go over the 15. The number taken will be the weight established in the 15 …
8/13/16
Agate Pass CrossFit – CrossFit Warm-up White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here
8/12/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD Situps (Max Reps in 3 minutes Rest 2 min. REPEAT) WOD Metcon (Time) 6 Rounds: 10 Deadlifts 185/135— RX+225/185 50/60/70/80/90/100 Double Unders Warm Down
8/11/16 BMT
Agate Pass CrossFit – CrossFit Warm-up Benchmark WOD Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an …
8/10/16
Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Reps) 5 Rounds 1 minute power snatch (55/75) 1 minute overhead squat (55/75) 1 minute of burpee over bar Rest 1 minuteWeights are light so you can lift FAST! This is a pure cardio and endurance workout. Never stop moving until your earned minute of rest. …
8/9/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5) WOD TABATA TUESDAY (Time) 1. Pull-ups or strict for RX+ 2 Rowing for cal. 3. V-up or GHD for RX+ (touch ground) 4. Push Press 95/65 or 115/95 RX+ 5. Box Jump 24/20
