Month: October 2016

10-31-17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (1 Rep Max) Front Squat After Finding 1RM Front Squat complete 2 sets of 10 at 55-60% of that 1RM WOD Metcon (Time) 4 Rounds 400 M Run or 500m Row (athletes choice. due to chance of rain) 10 Thrusters (115/85) 5 HSPU

10/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Run BMC (Time) 200m Run 1 Round of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

10/28/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (10 Min EMOM) Start weight at 70-75% of 1 rep max. Metcon Metcon (Time) 10 Rounds For time 10 T2B 10 G2OH (95/65) (135/95 Rx+) *25 Min. Time Cap

10/27/16

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Squatting Elizabeth (Time) 21-15-9 Squat Cleans (135/95) Rings Dips Skill/Strength Partner Sprints (Time) 8 Rounds 100m sprint One parnter runs while the other rests *** each parter is to complete all 8 rounds

10/26/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (10 Min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 50Ft HSW or Bear Crawl 100ft 10 Pistols *12 Russian Twists every 2 Mins. w/Plate 45/25

10/25/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Paused Back Squat (5 x 3) Start @ 70%+. Paused for 3 seconds at the bottom. NO BOUNCING. Metcon Metcon (Time) 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Box Jumps(24/20) *23 Min Time Cap

10/24/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (5 x 3) We are into week three of our skill of HSPU’s. Strong shoulders are the key to having a strong HSPU. Start first set @ 75-80%. Remember no legs, all arms and shoulders. Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 200m Run …

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10/22/16

Agate Pass CrossFit – CrossFit HERO WOD DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball …

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10/21/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Halting Snatch Grip Deadlift (9 sets of 3 Reps) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 wall walks 10 Toes to Bar 100 ft Walking Lunge *Every 2 minutes 15 slam ball

10/20/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Benchmark Thursdays WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats