Month: May 2017

5/31/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (10×3) Work up to a heavy set of 3 Reps Metcon Metcon (Time) 4 Rounds 20 Cal Row 15 toes 2 bar 10 Alt Pistols

5/30/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Handstand Walk (10 mins of Handstand Walking Practice ) Work on handstand progressions Metcon Metcon (Time) Team Tuesday!! 100 Snatches (95/65) 100 Cleans (95/65) 100 Thrusters (95/65) 100 GHDs 25 min CAPTeams of two

5/30/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 rounds for time 12 Sumo Deadlift High Pull 16 KB box Step ups 20 Russian Swings 50’ Bear Crawl Rest 1 min between rounds AFTER PARTY Metcon (Time) PARTNER 1K (Each partner must row 1k and only one person can work at a time)

MURPH 2017!

Agate Pass CrossFit – CrossFit Warm-up Memorial Day Murph! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more …

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5/27/17

Agate Pass CrossFit – CrossFit HERO WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

5/26/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP Start at 2 Reps of each movement going up by 2’s each Round.. 2 DB Front Rack Lunges 2 Renegade Rows 2 DB Push Press *Every 3 mins Run 200mExample: Round one 2 Reps of each movement… Round town …

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5/25/17 benchmark

Agate Pass CrossFit – CrossFit Benchmark HIIT THURSDAY! Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# ROM WOD (Range of Motion Workout of the day)

5/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 200 Jump Ropes or 100 Doible Unders 3 rounds 20 Vups or GHDs 200m run 20 burpees 200m run 20 KB Swings Buy out: 200 Jump Ropes or 100 Doible Unders *Time cap 25 min

5/24/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 min amrap 20 wall balls 10 ring rows 10 dumbbell shoulder to overhead presses 2 min rest 5 min amrap 20 Russian twists 10 dumbbell reverse fly 10 dumbbell tricep presses 2 min rest Metcon 2k Row (Time) Max Effort 2k …

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5/24/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Weight) 10 min EMOM: 1 push press 1 push jerk 1 split jerk Metcon Metcon (Time) “Daisy”- Diane’s little sister 21-15-9 Deadlifts(225/155) Hand release push ups Cash out: row 500 For time.