7/19/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (4 Rounds for reps) 4 Rounds 1 Min at each station Cal Row KB Swings Bicycles (opposite knee to elbow) Alt DB Snatch Jump rope Rest 1 Min
July 2017
7/19/17 Coach Frannies B-day!!!
Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 29 min AMRAMP BUY IN= 1 mile Then…. 7 wall walk or 50ft HSW 19 double unders 17 GHD
7/18/17
Agate Pass CrossFit – CrossFit 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 (5 Rounds for reps) TABATA TUESDAY 1. Goat ? 2. Favorite movement 3. Goat ? 4. Favorite movement 5. Coaches pickGoat …
7/17/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Handstand/Walking Handstand Practice (8-12 mins on our Handstand Progressions) WOD Metcon (3 Rounds for reps) AMRAMP 4 Minutes: 9 Deadlifts 185#/115# 12 Pull ups 14 MB Russian Twists 20#/14# Rest 1 Minute, then… AMRAMP 4 Minutes: 7 Deadlifts 9 Pull ups 12 MB Russian Twists (Both Sides = …
7/15/17
Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here
7/14/17
Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (30 for time AHAP) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Overhead Squat 75/55 10 Bar facing Burpees 15 SDHP 75/55
7/13/17
Agate Pass CrossFit – CrossFit Warm-up WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and …
7/13/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) DB Jackie 1000m Row 50 DB Thrusters 30 Ring Rows ROM WOD
7/12/17
Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (7×3 @70-75% (for ALL sets)) WOD Metcon (Time) Buy in 1000m row Then 5 rounds 15 Russian KB swings 70/53 15 Hand release Push Ups Buy out 1000m row
7/12/17 HIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD 100 Box Jumps 200 Wall Balls 300 Ab Mat Situps 400 Jump Ropes ( Try for Doubles)Partner A works, Partner B runs 200m. When Partner B gets back from their run, they pick up where Partner A left off and Partner A runs 200m. …
