7/11/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 sets of 5 reps) WOD Metcon (AMRAP – Rounds and Reps) 14 min Amrap 14 Single Arm DB Push Jerks (50/35) 14 Toes to Bar * 7 Right Arm/ 7 Left Arm *
July 2017
7/11/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope KB Swings Plank Bear Crawl (25 ft=1 Rep) Walking Lunges
7/10/17
Agate Pass CrossFit – CrossFit Warm-up Behind The Neck Jerk (12 Min to Find 1 RM) Metcon Metcon (Time) 7 Rounds 5 Squat Cleans (135/95) 10 Cal Row 30 Double Unders
7/10/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 8 Min AMRAP 15 Russian KB Swings 15 Plate Ground to Overhead Rest 1 Min 8 Min AMRAP 12 Calorie Row 12 Burpees Rest 1 Min 8 Min AMRAP 10 Ring Rows (or Pull Ups) 10 Wall BallOne partner completes …
7/8/17
Agate Pass CrossFit – CrossFit HERO WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
7/11/16 Retest
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch (1 Rep Max) You will have 12 mins to establish your one rep max snatch. We don’t do one reps often because we don’t want athletes sacrificing form (quality over quantity). However, it is important to know your one rep max. One reps aren’t generally pretty but …
7/7/17
Agate Pass CrossFit – HIIT Warm-up Skill/Strength Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds Metcon Metcon (Time) 15 Knee Raises or Toe to Bar 15 Box Jumps 200 Jump Ropes Rest 1:30 12 Knee Raises or Toe to Bar …
7/6/17
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you …
7/5/17
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) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Overhead Squat (75/55) 10 Bar facing Burpees 15 SDHP (75/55)
7/4/17
Agate Pass CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersHappy 4th of July ?????
