3/8/17
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (8 sets of 2 Reps) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift 185/135 Burpee Broad Jump *1 Rope climb after each Odd round
March 2017
3/8/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Wall Balls 7 Burpees 5 Renegade Rows X2 **Rest 2 mins between rounds
3/7/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups …
3/6/17
Agate Pass CrossFit – CrossFit Warm-up RETEST 12/19 Weightlifting Bench Press (5x Max Reps) 60-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Alt Pistol 12 Dough Boys 1 Power Clean (135/95) (185/135) *Add 1 Power Clean Each Round
3/6/17 HIIT
Agate Pass CrossFit – HIIT Warm-up 2k Row (Time) Max Effort 2k Row Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1:Plate Burpees 45#/35# (Jumping on to the plate) Min 2: DB Thrusters Min 3: KB Swings 53#/35# Min 4: Knee Raises or Knees to Elbows Min 5: AB or Erg Cals ***Rest 1 …
3/4/17
Agate Pass CrossFit – CrossFit HERO WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
3/3/17
Agate Pass CrossFit – HIIT 8 week FGB Retest!!! Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x
3/2/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21-18-15-12-9 Cal Row/Erg/or AB Wall Balls Med Ball Sit Ups *Rest 30 sec rest between sets ( keep intensity HIGH!!)SPRINT! AFTER PARTY Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds
3/2/17
Agate Pass CrossFit – CrossFit Skill/Strength WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#If competing in 17.2 tomorrow go lighter but keep intensity UP! ROM WOD (Range of Motion Workout of the day)
3/1/17
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 reps) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
