Month: June 2018

6/30/18

Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here

6/29/18

Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 min) WOD Metcon (Time) 21-18-15-12-9-6-3 Toes To bar Hang snatch 75/55 or 105/70 *100 meter sprint after each round 18 min Cap.

HIIT 6/29/18

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 min Jump Rope 1 min REST

HIIT 2-12-18 retest

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

6/28/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Goat work

HIIT 6-27-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 AB/Ski/ Row 20 Goblet Squats 30 Burpees 30 Walking Lunges 40 KB Russian Twists 40 Russian KB Swings 50 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

6/27/18

Agate Pass CrossFit – CrossFit Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) Fight Gone Bad Style (3Rd) 1. KB Swings 53/35 70/53 2. Lunge or Jump lunge 3. Hand Release …

6/27/18 Read More »

6/26/18

Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rds 100ft Bear crawl/50ft HSW 12 Box Jumps (24/20 or 30+/24″+) 16 sit up or GHD 8 chest to bar or Muscle up Buy 500 meter row 18 …

6/26/18 Read More »

TABATA Tues 6-26-18

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (5 Elements, 8X(20 sec work, 10 sec rest) Push ups Lunges Ab Mat Sit-ups Ring Rows Planks

6/25/18

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (11 min EMOM @85% of previous finish weight last wk) Push Press and Split Jerk Complex*Same weight all the way through. Should be heavy and we should have a lot of focus on drive and speed under bar WOD Nancy (Time) 5 …

6/25/18 Read More »