1/18/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 Deadlifts + 2 Hang Cleans (12 Min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200m run 4 Power Clean (185#/135#) 12 HR Push-up
January 2017
1/18/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups Jump Rope 15 Russian KB SwingsStart with one min of jump roping. Then go into your …
1/17/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY! AB Cals Pull ups or Ring Rows Walking Lunges Burpees Dips (Ring or Box) Warm Down
1/17/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (5×2) Start weight at 65% working up to AHAP (As Heavy as Possible) Metcon Metcon (Time) 25-20-15-10-5 SDHP (95/65) Bar Facing Burpees
1/16/17 HIIT
Agate Pass CrossFit – HIIT Warm-up 4-6 Mins of Rowing to start at a 70-80% pace Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP x2 150 Jump Rope or 50 Doubles 21 Box Jumps or Step ups 15 Dough Boys 9 Slam Balls Rest 2 Mins *****RepeatLearning the fundementals of a double under …
1/16/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3×5) 75% of 1 RM Back Squat (3×3) 85% of 1 RM Metcon Metcon (Time) 9-15-21 T2B Alt DB Snatch (50/35) Then 150 Double Unders Then 21-15-9 T2B Alt DB Snatch
1/14/17
Agate Pass CrossFit – CrossFit HERO WOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here
1/13/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (5 Rounds for reps) TABATA Friday! 1. Bear Crawl (total feet) 2. Box Jump 24/20 or 30/24 3. Ring Dip or box dips 4. Air Bike for Max Cals 5. Goblet Squat 53/35 or 70/53
1/13/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 21 Abmat sit ups 15 Air squats 9 Burpees Warm Down
1/12/17
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# ROM WOD (Range of Motion Workout of the day)
