11/21/17
Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Burpees Wall sits holding Med ball OH Med ball sit ups Wallballs Medball Russian Twists
November 2017
11:21/17
Agate Pass CrossFit – CrossFit Skill/Strength Pick One!! 1-Mile Run (Time) Max Effort 1-Mile RunOR MAX EFFORT 2K Row 2k Row (Time) Max Effort 2k Row WOD Metcon (5 Rounds for reps) TABATA TUESDAY CF 1. Burpees 2. Dough boys or GHD 3. 50 ft Bear Crawl (25ft=1 rep) 4. Box Jump 5. Renegade Rows …
11/20/17
Agate Pass CrossFit – CrossFit Skill/Strength Kipping PU and DU 10 min EMOM Odd – kipping practice Even – DU practice Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently …
The Six
Agate Pass CrossFit – CrossFit HERO WOD
11/18/17
Agate Pass CrossFit – CrossFit HERO WOD Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th …
11/17/17
Agate Pass CrossFit – HIIT Warm-up FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x
11/17/17 (Feb. 20 2015 RETEST)
Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (30 for time (choose weight, Challenge Yourselves!)) WOD Metcon (Time) “Mitch and Morse in the morning” Buy in 400 Meter Run 7 Rounds 7 Ring Dips 7 Deadlifts 185/135 or 255/205 7 Burpees over bar Buy out 500 meter row
Benchmarking day thursday
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
11/16/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 500m Row 10 Renegade Rows 20 DB Front Squats 30 DB Push Press 40 VUps or Bcrunches 50 OH Plate Lunges Buyout: 500m Row
11/15/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Grip Deadlift (6 sets of 4 reps 105%+ of last 1RM snatch) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min work and 1 min. REST (Chief style) 4 pistols 6 DB Snatch 50/35 8 Toes To Bar
