HIIT 4–17-18
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TAXDAY: Wall balls Shuttle run Push press Jump rope V up
April 2018
4/17/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 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) 5 Rounds 200m Run 12 Burpee Box Jump Over (24/20) 6 Hang …
HIIT 4-16-18
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Box Jumps Or Steps 100 Russian KB Swings
4/16/17
Agate Pass CrossFit – CrossFit Warm Down Weightlifting Snatch Balance (12 Min EMOM) Metcon Metcon (Time) 30-20-10 DB Thrusters (45/25 or 50/35) Vups
4/14/18
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
HIIT 4-13-18
Agate Pass CrossFit – HIIT Warm-up Metcon () Metcon (5 Rounds for reps) TABATA Style Thursday: Cal row Slam balls Wall ball SU Air Bike calls Box step/jump
4/13/18
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7×3) Starting @ 70-75% of 1RM Metcon Metcon (3 Rounds for reps) 4 Min AMRAP 14/12 Cal Row 14 Deadlift (225/155) 14 Burpees Rest 2 min 4 Min AMRAP 14/12 Cal Row 12 Deadlift (225/155) 12 Burpees Rest 2 Mins 4 Min AMRAP 14/12 Cal Row …
HITT 4-12-18
Agate Pass CrossFit – HIIT Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats New Section 1000m Row (Time) Max Effort 1000m Row
4/12/18
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Bear Complex or Cindy Barbell or Body Wieght… Athletes Choice Bear Complex (5×7) Power Clean Front Squat Push Press Back Squat Second Push Press5 sets or 7 without dropping the bar during the 7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 …
HIIT 4-11-18
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Rounds of 1 minute each of: Row/Bike/Ski Sit-up Jump Rope 1 minute rest
