October 2018

Agate Pass CrossFit – CrossFit Skill/Strength WOD Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 4 Rounds 30 Double Unders 15 Wall Balls (20/14) 10 Toes 2 Bar

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Cal Row 10 Wall Balls 10 Mountain Climbers 10 Push ups 10 Walking Lunges with Plate Over Head

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Stretch and finish with some Mobility WORK!

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-18-15-12-9-6-3 DB Snatches Squats Ring Rows/Pull up Every 3 minutes do 50 Jump Rope

Agate Pass CrossFit – CrossFit Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) WOD Metcon (Time) Buy in= 15 man makers (40/25) 3 Rounds 200 meter run 10 Pull Up or 20 RX+ 100ft Broad …

10/3/18 Read More »

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 V-Ups 15 Kettle Bells Swings

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Paused Back Squat (6×4) Metcon Metcon (5 Rounds for reps) Tabata Tuesday Cal Row Hang Clean (115/80 155/105) Box Jumps (24/20 30/24) KB Swings (53/35 70/53) Push Ups or HSPU Rx+

Agate Pass CrossFit – HIIT Metcon (5 Rounds for reps) TABATA Clean & Jerks (with Dumbells) Box Jumps or Step Ups Burpees Wall Ball Sit-Ups Mountain Climbers Warm-up Metcon (5 Rounds for reps) TABATA Clean & Jerks (with Dumbells) Box Jumps or Step Ups Burpees Wall Ball Sit-Ups Mountain

Agate Pass CrossFit – CrossFit Warm-up 1 Push Jerk + 2 Split Jerks (Ten min EMOM ) Build to heavy set Metcon Metcon (Time) 4 Rounds 2 Rope climbs 10 OH plate walk lunge or 100ftRX+ (45/35) 15 Ab Mat sit ups or GHD ( Rx+)