Month: April 2017

4/29/17

Agate Pass CrossFit – CrossFit HERO WOD Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008To learn more about Gator click here

4/28/17

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (5 sets of 7 reps) WOD Metcon (Time) 21-15-9 Power Cleans 95#/65# or 135/95RX+ Dips Then… 9-12-15 Hang Cleans (Same weight) Toe to Bar

4/28/17 HIIT

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 3×8 week retest!!!

4/27/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Annie HIIT (Time) Buy in: Run 800m “Annie” 50-40-30-20-10 Double Unders Ab Mat sit ups Buy out: Row 1k

4/26/17

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (AMRAP – Reps) 20 EMOM Odds: 10 Cals Evens: 10 WB Rest 1 Min Then… 1 Min Max Ab Mat sit upsScore is max sit …

4/26/17 Read More »

4/26/16

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (7 sets of 3 TNG (touch N Go)) WOD Metcon (Time) 40-30-20-10 DB snatch 50/35 Sit up or GHD RX+ Lunge with DB overhead *25 Min Time Cap

4/25/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (15 min to find 1RM) WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

4/24/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min AMRAP 10 Wall Balls 10 Med Ball Sit Up 10 Burpees *Rest 1 Min inbetween RoundsLike Chief style, start where you left off. AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

4/22/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

4/21/17

Agate Pass CrossFit – CrossFit Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) AMRAMP for 20 minutes 7 Squats 5 v-ups 3 Push-ups * 1 rope climb every other minute/Legless Rx+