September 2016

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 high hang+1 mid hang + 1 full Clean (10 Min EMOM) Metcon Metcon (5 Rounds for reps) 5 Rounds 3 Min 1 Rope Climb 20 GHD Sit Ups Max Double Unders *Rest 1 MinScore is Double Under Reps per round

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (7 x 3) Start @ 75-80% of 1RM. Try and stay at a consistent weight through out all sets. We are working on strengthening the Deadlift, not maxing out. Metcon Metcon (Time) 5 Rounds 400m Run 15 Thrusters (95/65) (135/95# Rx+)

Agate Pass CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Agate Pass CrossFit – CrossFit Warm-up Metcon Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more …

9/3/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Squat Clean (10 x 3) Just like Wednesday’s Split Jerks… We are focusing on perfecting and learning the squat clean. take 20 mins to complete sets. Work on a big aggressive shrug, timing your pull, and becoming comfortable with pulling your body under the bar (elbows through) and …

9/2/16 Read More »

Agate Pass CrossFit – CrossFit Warm-up There is a reason why there is no skill or strength… You are going to be working on your skill/strength in the WOD. Last week we worked on a baseline of pistols. Spend about 10 mins after warm up warming up to your pistol or your pistol mod. DO …

9/1/16 Read More »