10/20/17
Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (12 minutes to establish 3 rep Max) WOD Metcon (Time) 5 Rounds 10 TTB or 12 Overhead Plate lunges 45/35 14 Cals on Rower
October 2017
10/19/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Calories) Every 3 Minutes for 18 minutes (6 sets) 5 Burpees 10 DB Snatch 7 to 10 AB CalScale accordingly so you have at least 15 Sec of Rest *Score will be accumulated AB Cals AFTER PARTY Metcon (No Measure) 2-3 sets 30s Left side plank 15s …
10/18/17
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (4 sets of 10) WOD Metcon (Time) Teams of 2 10 rds (Each) 250m Row 10 Burpees * Rower is always occupied *
10/17/17
Agate Pass CrossFit – CrossFit Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) WOD Metcon (AMRAP – Rounds and Reps) AMR 15 Minutes: 15 Russian Kettlebell swings 53#/35# 10 Pullups 100ft Bear Crawl *Every 3 …
10/17/20
Agate Pass CrossFit – CrossFit WOD Colby and Amye #2 Broad Jump Thump (Time) 5 Rounds 200 Meter Run 15 Wall Balls Broad jump to box at halfway 15 box jump 24/20 or 30/24 broad jump to KB at ropes 15 KB swing (American) 53/35 or 70/53 Broad jump to GHD 15 GHD Sit-Up Skill/Strength …
10/16/17
Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (Time) 3 rounds 30 KB front rack lunge 100m Farmers Carry 30 Goblet squats …
10/14/17
Agate Pass CrossFit – CrossFit HERO WOD PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here
10/13/17
Agate Pass CrossFit – HIIT WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats AFTER PARTY COACHES CHOICE
10/12/17
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 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 unders
10/11/17
Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) Chief style 3 on 1 off for 5 Rounds. 4 pistols or weighted (25/15) 6 Hand Release or Ring Push up 8 V-up
