3/15/17
Agate Pass CrossFit – CrossFit Warm-up Conditioning 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 3 Rounds 10 Bench Press (135/95) (185/135RX+) 20 Box Jump (24/20) 400m Run
March 2017
3/15/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21 Cals (Rower, Erg, or AB) 21 Burpee Box Jump 21 Dips 15 Cals (Rower, Erg, or AB) 15 Burpee Box Jump 15 Dips 9 Cals (Rower, Erg, or AB) 9 Burpee Box Jump 9 Dips Rest 2 mins 9 Dips 9 Burpee Box Jump 9 …
3/14/17
Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (11×1) WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press
3/14/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Conditioning Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds Metcon Metcon (5 Rounds for reps) TABATA Tuesday Rowing Cals KB Swings Knees 2 Elbow on Ropes Pistols Alt DB Snatch
3/13/17
Agate Pass CrossFit – CrossFit Warm-up Deadlift (7 sets of 3 (touch N Go)) Skill/Strength WOD Metcon (Time) 5 Rounds 10 Handstand Push ups/Strict RX+ 2 rope climbs.
3/11/17
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here
3/10/17
Agate Pass CrossFit – CrossFit Warm-up WOD CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat …
3/10/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 50 Cal Row 40 KB Swings 30 Slam balls 20 Box Jumps 10 Vups or Vcrunch Rest 2 Mins 10 Vups or Vcrunch 20 Box Jumps 30 Slam balls 40 KB Swings 50 Cal Row
3/9/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) Buy in: Run 400m 2 Rounds of “Cindy” 5 Ring Rows/Pull-ups 10 Push-ups 15 Squats Rest 1 min “Annie” 50-40-30-20-10 Double unders Ab Mat Sit Ups Rest 1 min 2 Rounds of “Cindy” 5 Ring Rows/Pull-ups 10 Push-ups 15 Squats Buy out: 400m Run
3/9/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k RowNot max effort. 75-80% if doing open 17.3 WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups ROM WOD
