julie

2/18/17

Agate Pass CrossFit – CrossFit HERO WOD Monti (Time) 5 Rounds for time of: 50 Step-ups with 45# barbell, 20″ 15 Cleans, 135# 50 Step-ups with 45# barbell, 20″ 10 Snatches, 135#In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006To learn more about Monti click …

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2/17/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD EMOM (2 Rounds for reps) 10 Min EMOM Odds: Sit ups Evens: Extensions Athlete’s Choice: Back, Hip, or Weighted Mod: Odds: Abmat Evens: SupermansScore is based on two rounds. Round one : Odds Rounds two: Evens Put in notes, back, hip, or weights Metcon Metcon (Time) 5 …

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2/16/17

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders ROM WOD (Range of Motion Workout of the day)

2/15/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Tabata Row Group Warm up Metcon Metcon (Time) 10/20/30/40/50 Box Jumps 50/40/30/20/10 Wall Balls *Rest 30 secs between sets AFTER PARTY Metcon (No Measure) Tabata Wall Sits Planks

2/15/17

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 Shoulder Press (95/65#) Front rack lunge (95/65#) Buy out 400m run

2/14/17 Tabata Tuesday

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 800m Group Warm up Metcon Metcon (5 Rounds for reps) Tabata Jump Rope (Double Unders) Ab Mat Sit Ups (GHD’s) Push Ups Goblet Squats Supermans (Back Extensions)

2/14/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Balance (3 REPS EMOM 10 MIN) focus on speed under the bar!! Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 200m Run 7 Power Snatches (115/75) or 135/95RX+ 7 C2B

2/13/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5×2) Starting @ 90 to 95% of 1 Rep Max Metcon Metcon (Time) 400m Run 20 HSPU 30 Russian KBS (70/53) 40 Vups or GHDs (Rx+) 400m Run 40 Vups or GHD (Rx+) 30 Russian KBS 20 HSPU 400m Run

2/13/17 HIIT

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row for 6-7 min Group warm up Metcon Metcon (5 Rounds for reps) 3 min AMRAP Run 200m Max Gob Squat **Rest 1 min 3 min AMRAP Erg 200m Max Burpees **Rest 1 Min 3 min AMRAP AB 200m Max Slam Ball **Rest 1 Min 3 …

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Scooter

Agate Pass CrossFit – CrossFit HERO WOD Scooter (AMRAP – Rounds and Reps) 30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click here