May 2017

5/23/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 5X5 Pendlay rows 5×5 Evil wheels -alternate movements- METCON Metcon (Time) 3 rounds 20 box jumps(24/20) 20 kb swings(53/35) 10 hang power cleans(95/65) 10 body blasters(1 burpee, 1 pull up, 1 knee raise (or knee to elbow)

Tabata Tuesday 5/23/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Tabata 3 rounds, 45 seconds work, 15 second rest 1 minute rest after each round high knees reverse lunges push up bicycle crunches air squats butt kickers superman plank side lunges jumping jacks sit ups wall sit

Jump Rope TABATA

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Jump Rope Tabata -for 2 min, complete as many jump rope revolutions as you can -rest 2 min -for 1.5 min, complete as many jump rope revolutions as you can -rest 1.5 min -for 1 minute complete as many jump rope revolutions as you …

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5/22/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch+OHS complex (10 min. EMOM) 1 high hang power snatch+ 1 hang squat snatch+ 1 OHS Metcon (AMRAP – Reps) 5 Min. AMRAMP 5 Ring dips 20 pistols 3 min Rest 5 min AMRAMP 10 slam balls (20/12) 30 DU or (3:1 ratio) Buy out directly fallowing last …

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5/20/17

Agate Pass CrossFit – CrossFit Warm-up Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*This is a prepping for MURPH!!!

5/19/17

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (15 mins to find 1RM) WOD Metcon (Time) 27-21-15-9 Burpee Box Jumps 20/24 or 30/24 Med Ball Sit Ups or GHD RX+ (20/14) or 30/20 RX+

5/18/17

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats ROM WOD (Range of Motion Workout of the day)

5/18/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 3 Rounds AMRAP 4 Mins Buy in: 200m Sprint, 250m Row, 10 AB Cals Then with remaining time… 15 Supermans or Back Extensions 15 Russian KB Swings 15 Jumping Squats *Rest 1:30 between roundsScore for total reps. Rotate between Run, Row and Bike for …

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5/17/16

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Death x… DB Thruster Box JumpMin one do one DB Thruster then one bird jump… Min 2 2 DB Thruster 2 box Jump… etc Metcon Metcon (Time) 4 Rounds 400m Run 21 Burpees Rest 2 mins between rounds *26 min Cap

5/17/17

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (12 sets of 1 rep plus 1 OHS) WOD The Grip Killing Monsta!!! (Time) Start with… 400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+ then… Start with… 50 Double Unders or 100RX+ Then… 10/9/8/7/6/5/4/3/2/1 Shoulder to Overhead 115/75 or 135/95 RX+ 2/4/6/8/10/12/14/16/18/20 Russian KB Swings 53/35 …

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ANNOUNCEMENT

We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.