January 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 1 Min each Station 1-Squat 2-DB Press 3-Wall Sit 4-DB Rows 5-Plank from Elbows 6-Walking Lunges 7-Mountain Climbers 8-Push ups 9-Jumping Air Squats 10-Tricep dips ***Rest 1 min x2Score is max Reps Warm Down

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Inverted Ring Rows (max reps 6 sets) WOD Metcon (Time) RETEST 10/3/16 50-40-30-20-10 GHD Sit Ups KB Swings (53/35#) (72/53 Rx+) **1 Rope Climb after each set

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 12 Min AMRAP Min 1- Max Gob Squats Min 2-Russian Twists Min 3-KB High Pull (4 Rounds)Score Max Reps Warm Down

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Split Jerk (12 MIN to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlift 185/135 or 225/155 10 Burpee Over Bar

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 20 Min EMOM AB or Rowing 1. Burpees 2. Air Squats 3. Ab Mat Sit ups 4. Walking Ludnges 5. KB SwingsHalf the class will Row or Bike on min one while the other half works. going through sequence twice Score will be …

1/10/17 HIIT Read More »

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 sets of 5 Reps) WOD Metcon (Time) 21-18-15-12-9-6-3 Cals on Rower Wall balls (20/14) (30/20)

Agate Pass CrossFit – HIIT Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3xYou will have 1 minute at each station to preform as many reps as possible. You will get one minute rest at the end of each cycle …

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Agate Pass CrossFit – CrossFit Warm-up HERO WOD Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about Kutschbach click here

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance ( 1 Snatch Balance Every 30 seconds for 10 min.) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 Burpee 10 hang Power Snatch (95/65)or 135/95 5 HIGH box Jumps (30″/24′) (36″/30″)++

Agate Pass CrossFit – CrossFit Warm-up Benchmark WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ROM WOD (Range of Motion Workout of the day)