0

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, [...]

0

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 [...]

0

4/27/17

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# ROM WOD

0

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

0

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

0

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 [...]

0

4/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Row/AB/Ski Cals Slam Balls Box Jumps Push ups V up or V Crunch or Leg Raises AFTER PARTY 800m Run (Time) [...]

0

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 [...]

0

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 [...]