8/27/18
Agate Pass CrossFit – CrossFit
August 2018
8/25/18
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Pat (Time) Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.
8/24/18
Agate Pass CrossFit – CrossFit Warm-up Strength Shoulder Press (10×2) Start light (60-65%) working up to AHAP Metcon Metcon (Time) 400 Meter Run Then 3 Rounds: 10 Blank bar Thrusters (45/35) 10 GHDs then 800 Meter Run Then 3 Rounds: 10 Blank bar Thrusters (45/35) 10 GHD then 400 Meter Run
8/24/18 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 100m Run 10 Wall Balls 15 MB Russian Twists Rest 1 Min 6 Min AMRAP 100m Run 10 Wall Balls 15 MB Russian Twists Rest 1 Minute 6 Min AMRAP 100m Run 10 Wall Balls 15 MB Russian Twists
8/23/18 Crossfit
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
8/23/18 HIIT
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Rest 1 Min between rounds
8/22/18 Crossfit
Agate Pass CrossFit – CrossFit Warm-up Strength Front Squat (5×5) Starting 60-65% 1RM Metcon Metcon (Time) 4 Rounds 10/8 Ring Dips 8 Hang Clean (135/95 185/135Rx) 200m Run
8/22/18 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (4 Rounds for reps) 4 Rounds 1 Min at each station Cal Row KB Swings Bicycles (opposite knee to elbow) Alt DB Snatch Squats Rest 1 Min
8-21-18 CrossFit
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (3 Rounds for reps) 5 min AMRAP I 0 Box Jump (24/20 or 30/24″ ) 8 HSPU or deficient (45/35#) 4 …
8/21/18 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope KB Swings Plank Farmer Carry (25 ft=1 Rep) Walking Lunges
