January 2017

Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) 800m Jog Group Warm up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 2 Turkish Get ups (one each side) 6 Box Jumps (or Step ups) 10 Burpees ***Rest 1 Min*** AFTER PARTY Metcon (Time) 400m Farmer Carry

Agate Pass CrossFit – CrossFit Skill/Strength Handstand Walk progression 10-15 minutes to work on Handstsnd progressions 1. HS hold on box 2. Wall 3. Shoulder touches off box in pike 4. Freestanding Handstand 5. Assisted Walk 6. regular HSW WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by …

1/24/17 Read More »

Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (5 Rounds for reps) Tabata Tuesday Superman’s DB Presses Wall Balls DB rows Vups

Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (7 sets of 3 building to AHAP) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Tabata Row Group Warm Up (No Measure) Warm up Movements as a group Metcon Metcon (Time) 2 Rounds 20 Cal Row Rest 30 sec 20 Alt Jumping Lunges Rest 30 sec 20 Burpees Rest 30 sec 20 Goblet Squats Rest 30 sec 20 Slamm Bals Rest …

1/23/17 HIIT Read More »

Agate Pass CrossFit – CrossFit Warm-up Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click …

1/21/17 Read More »

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 13 Min EMOM 2 Turkish Get ups (one each arm) Then… max sit ab mat sit ups with remainder of the minScore is sit up reps Metcon Metcon (Time) 50 Thursters (95/65#) 4 Burpees EMOM

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 21 KB Swing 15 Box Jumps 9 Burpees 200m Run or 250 Row ***Rest 2 mins*** X2 Warm Down

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1 – Wall Balls Min 2 – Wall Ball Sit ups Min 3 – Med Ball Cleans or shuttle run with ball 50ft=1 rep Rest 1 minScore is all 3 min of reps each round. Warm Down