May 2018

Agate Pass CrossFit – CrossFit Warm-up Metcon Run BMC (Time) 200m Run 1 Round of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

Agate Pass CrossFit – CrossFit B-day WOD 2018 (4 Rounds for reps) Colbys Birthday ? WOD!! ???? 9 min AMRAP 5 Hang squat Clean 115/80 or 185/135 11 Ring Dip 18 Double unders or 91 reps RX+ REST 2 minutes 9 Min AMRAP 400 meter Buy in or 800 RX+ Then… 5 Thruster 95/65 or …

5/11/18 Read More »

Agate Pass CrossFit – HIIT WOD Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: Wall Balls Jump Rope Kettle Bell Swings (Russian) Russian Twists Rope Climb

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (3-3-3-2-2-1) WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 11 minutes of: 5 power snatches 95/65 10 overhead walking lunges 95/65 1 rope climb Men: 95 lb. Women: 65 lb. Scaled option Scaling this WOD This is a fast-paced triplet. …

1/17/18 RETEST! BENCHMARK THURSDAY ? Read More »

Agate Pass CrossFit – HIIT Warm-up Benchmark Thursdays WOD Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Min

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes: 10 AB/Ski/ Row 10 Shuttle Runs (50″) 10 Burpees 10 Walking Lunges 10 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (15 Mins to Est 5 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 8 Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) *EMOM T2B (3 reps Rx or 5 reps Rx+) 1 min rest between rounds Scaled …

5/9/18 Read More »

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (AMRAP – Reps) ab mat sit ups box jumps lunges v ups slam balls

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. Modify/scale to 5×200 if needed Metcon Metcon (Time) 21-18-15-12 Deadlift (185/135) (225/155) Hand Release Push up or HSPU Scale suggestions DL 75/55-95/65-115/80 Knee push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (7 sets of 3 Reps @70%+ off 1RM) Metcon Metcon (4 Rounds for reps) Grippy Hold on tight!! ? 4 Rounds 4 mins AMRAP 100ft plate farmer carry 35/25 10 V-ups or GHD RX+ 10 KB swing 53/35 or 70/53 *Rest 1:30 between rounds