Month: April 2018

HIIT 4-30-18

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-18-15-12-9-6-3 Row (Cal) Box Jumps Push Press Jump Rope

4/30/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 2 Split Jerks (10 Min EMOM) Work on form and technique Advanced Build to AHAP Metcon Metcon (AMRAP – Rounds) 24 Min EMOM 1 Min – 14/12 Cal Row 2 Min – 12 GHD 3 Min – 6 Hang Snatch (75/55 or 115/80 Rx+)Score …

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4/28/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

HIIT 4-27-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 minutes: While one partner runs or rows (Run 200 or Row 250), the other L Sits 80 Slamballs (10 then switch) Air bike/Ski Erg 12 Cal each row, other L Sits 80 Kettle (10 then switch) Shuttle …

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4/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (12 Min EMOM ) First 5 Round focus on form and technique Then build to AHAP Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min – AMRAP 50 Double Unders 10 DB Single Arm Hang Clean & Jerk (50/35) Rest …

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HIIT 4-26-18

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-15-9 DB Snatches Squats Ring Rows/Pull up Every 3 minutes do 50 Jump Rope

4/26/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Goat work

4/25/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Bench Press (7×3) Start at 65-70% Metcon Metcon (Time) 21-15-9 Overhead Squats 115/80 Pull Ups

HIIT 4-25-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 Windshield Wipers 15 Slam Balls

4/24/18

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 400m run 10 Box Jumps (24/20) 15 Deadlift (185/135) 6 pack club Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 Russian Plate Twists 10 second hollow hold 1 min rest