6/20/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope Dips Dough Boys Box Jumps KB Sumu High Pulls
June 2017
6/19/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for time) 5 rounds Row 25 Cal. 30 Wall Balls (20/14) -Rest 2 mins between rounds-*record time for each round*
8/20/16 RETEST
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here
6/16/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1 – Wall Balls Min 2 – Wall Ball Sit ups Min 3 -shuttle run with ball 50ft=1 rep Rest 1 minScore is all 3 min of reps each round.
6/16/17 “Ghostly Style”
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (3 Rounds for reps) 6 Rounds 1 min Max cal Row 1 Min Max KB Swings (Russian) 70#/53# 1 min Max distance bear Crawl (25ft=1 rep)or HSW RX+ 1 Min REST
6/15/17
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) Row 500m 5 Rounds of Cindy 5 Ring Rows 10 Push Ups 20 Air Squats Rest 1 min Repeat 3x
6/15/17 “Crossfit Total” Benchmark THURSDAY!
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD The CrossFit Total (Total Weight) ROM WOD (Range of Motion Workout of the day) *If time Allows
6/14/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 100 Doubles or (3:1) 50 Med Ball Sit Ups 200m run 80 Doubles 40 Med Ball Sit ups 200m run 60 Doubles 30 Med Ball Sit Ups 200m Run 40 Doubles 20 Med Ball Sit Ups 200m run 20 Doubles 10 Med Ball Sit Ups 200m …
9/20/16 RETEST
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (10×2) 1 Push Jerk + 1 Split JerkStart @ 75-80% of Push Jerk 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or Legless RX+ …
6/13/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday AB Cals KB Swings Burpee Flutter Kicks Alt Jumping Lunges
