Month: July 2017

7/31/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min on 1 off 2 Rope climb 4 Turkish Get up 53/35 70/53 6 Goblet Squat 53/35 70/53 8 KB Swing 53/35 70/53 (American)

7/29/17

Agate Pass CrossFit – CrossFit HERO WOD Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps …

7/29/17 Read More »

7/28/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 5 Rounds 500 meter Row 200 FT Farmer Carry w/plates 35/25

7/27/17

Agate Pass CrossFit – CrossFit Warm-up WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press ROM WOD (Range of Motion Workout of the day)

7/26/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell Swings (53/35) or (70/44) 15 Burpees 9 Box Jumps (30/24) or (36/30)RX+

7/25/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds (3 min on 1 off. Begin next round where you left off) 5 Muscle …

7/25/17 Read More »

7/24/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (4 sets of 8) WOD Metcon (Time) 4 Rounds 200 meter Run 10 thrusters 115/75 5 Turkish Get up Each arm 53/35

7/22/17

Agate Pass CrossFit – CrossFit HERO WOD Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt. …

7/22/17 Read More »

7/21/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Overhead Squat (9 sets of 3 reps (starting 65-75% of 1RM)) WOD Metcon (Time) 21-15-9-15-21 Cals on Rower DB Snatch 50/35 *1 Rope Climb after each round

7/20/17

Agate Pass CrossFit – CrossFit Warm-up 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 ROM WOD (Range …

7/20/17 Read More »