October 2017

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (15 mins to find 1RM) WOD Metcon (Time) 3 Rounds 20 Wall Balls (20/14) 15 Pull Ups 10 Deadlifts (225/155) – Rest 5 mins – 3 Rounds 10 Deadlifts (225/155) 15 Pull Ups 20 Wall Balls (20/14)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when both partners have finished. If 1 partner finishes before the other, that partner may rest until the other partner …

10/9/17 Read More »

Agate Pass CrossFit – CrossFit HERO WOD Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbellsIn honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012To learn more about Kevin click here

Agate Pass CrossFit – CrossFit Skill/Strength Halting Snatch Grip Deadlift (10 min EMOM) WOD Metcon (Time) “Francis” (short and fierce) 9-15-21-15-9 Thrusters (95/65) Pull Ups

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (10 min EMOM) Metcon Metcon (Time) 20 Burpee Box Over (24/20) 15 chest 2 bar 800m Run 15 chest 2 bar 20 Burpee Box Over

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday AB Cals DB Thrusters DB shoulder racked Lunges Dough Boys Super mans or Back ext

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 with 1 partner working at a time… 10 min AMRAP 5 renegade rows 10 DB box step overs Rest 3 minutes 10 Min AMRAP 100m sprint 5 burpees over the partner*Use one box higher than you normally do …

10/2/17 Read More »

Agate Pass CrossFit – HIIT Warm-up