Month: August 2017

8/31/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Fran HIIT Style (Time) 21 -15 -9 DB Thrusters Ring Rows or Pull Ups Rest 2 mins Repeat! *Run 200m between rounds

8/30/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet Squats Rest 1 Min 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet SquatsHeavy Gob Squats! Challenge yourself ?

8/29/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday AB or Ski Cals DB Push Press Box Jumps Plank Racked DB Lunges

8/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 Rounds: 9 Renegade rows 12 PVC Vups 18 Wall Balls 350m Row **Rest 1mHold PVC in narrow grip, pile up touching toes to pipe.

8/26/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click here

9/22/16 RETEST

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 OH Squats (95/65#) OR (135/95)RX+ 8 Lateral Burpee over bar 200m run

8/25/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 100m Sprint 10 Burpees 1 Turkish Get Up Rest 2 Mins Repeat!

8/24/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! KAREN HIIT STYLE (Time) 150 Wall Balls *everytime you break row 100m

8/23/17

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Grip Deadlift (7 sets of 4 Reps) WOD Metcon (Time) 5 Rounds 500 meter row 10 burpees over rower

8/22/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Row/Ski/AB Cals KB Swings Burpees Alt Jumping Lunges Dips