September 2016

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 Rep Max) You are given 12 mins to Establish 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds – 3 min AMRAP (chief style) 3 Power Snatches (105/75#) 6 Pull ups 9 Wall Balls (20/14#) Rest 1 min between rounds

Agate Pass CrossFit – CrossFit Warm-up Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click hereForward roll? You Tube “Crossfit Forward …

9/17/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#5 min time cap. Pick weight accordingly. Metcon Metcon (3 Rounds for time) 3 x 400m Run Rest 2 mins between sets Metcon Metcon (2 Rounds for reps) Tabata Hollow Rock Push UpsScore is total reps of 8 rounds

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (8 x 2) From the floor start at 75-80% of 1RM. First front squat may be a squat clean. Metcon Metcon (Time) 7 Rounds 3 Muscle Ups 7 DB Thrusters (50/35#) 15 Cal Row **20 min time cap**

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (10 x 1) We worked two weeks ago on perfecting the form of the split jerk. Now put those skills to use and build to a very heavy last set. If you were not here that day, ask to do a light 10×3 getting help from …

9/14/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 x 3) Preform 5 Wall balls directly after each set then rest 1:30 until next set. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Hang Squat Cleans (115/75#) 8 T2B 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10 x 3) Odd: 3 Shoulder Press Even: 3 Strict Pull ups or 3-6 strict Chest 2 BarShoulder press weight should be 75% of 1RM and keep the same weight the whole EMOM Metcon Metcon (Time) 4 Rounds 9 KB SDHP 10 Russian Twists 11 …

9/12/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds 10 Deadlifts (225/155#) 10 Wall Balls (20/14#) Rest 2 mins 2k RowTime recorded will be the fiver rounds. During the two min rest, set your rower for a 2k. Start row once the 2 mins has ended. Note your 2k time in your notes.

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) Death x KB Swings (53/35#) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here