Month: January 2017

6/21/16 Retest

Agate Pass CrossFit – CrossFit Benchmark WOD TABATA TUESDAY APCF STYLE (5 Rounds for reps) TABATA TUESDAY APCF STYLE 1. Deadlift 225/155 2. Wall Ball 3. Toe to Bar 4. Row for calorie 5. Pull up Strength Shoulder Press (8 sets of 3 starting at 60-65% 1RM)

1/31/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 800m Group Warm Up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls KB Swings AB Cals Push ups Box Jumps

1/30/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 position squat clean (12×1) 12 Mins to establish 3 position Squat Clean 1 rep from the floor 1 rep from low hang 1 rep from high hang (Cannot put the bar down between 3 reps)Starting @75% of high Hang Metcon Metcon (Time) 5 Rounds 5 HSPU 10 …

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1/30/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 200 Sprint 200 X2 Group warm up Metcon Metcon (Time) Triple Baseline Row 500 40 Air Squats 30 Ab Mat Sit ups 20 Push ups 10 Pull ups or ring rows ***Rest 1 min X3

1/28/17

Agate Pass CrossFit – CrossFit HERO WOD Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here

1/27/17

Agate Pass CrossFit – CrossFit Skill/Strength Alternating TABATA Ring Dips (TABATA RING DIP ) Inverted Ring Rows (TABATA ) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 off for 3 Rounds 2 ropeclimb 5 Front Squat (155/105) (205/155)

1/27/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Jog 400m Sprint 200m Group Warm up Metcon Metcon (Time) DBell Day 10 DB Thrusters 50 Jump Ropes 10 Renegade Row 50 Jump Ropes 10 DB Snatch 50 Jump Ropes Rest 1 min X3 AFTER PARTY 2k Row (Time) Max Effort 2k RowDoes not have to …

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1/26/16

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is …

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1/26/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Row 4-6 mins Group warm up Metcon Metcon (Time) 5 Rounds 100 jump ropes Bearcrawl 25″ 15 KB Swings Broad jump 25″ 9 rope pulls Sprint ropes 2 Rig and back with med ball overhead ***rest one min*** ROM WOD (Range of Motion Workout of the …

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1/25/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (4×6) Start @ 50% Metcon Metcon (Time) 5 Rounds 20 Double Unders 10 GHD 20 Double Unders 10 Snatch (95/65)(135/95) (20 min time cap)