Archives

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 6 Rounds 10 DB Lunges 10 Dough boys 10 DB Push pressScore for total time

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min on 1 min Rest 100m 10 Goblet Squat 10 V-up 10 Burpees

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee [...]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should [...]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12 Min Snatch EMOM 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon Metcon (Time) 21-18-15-12-9-6-3 KB Swings (53/35 70/53) [...]

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls Burpees Alt DB snatch V up Jump rope

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5×5) Metcon Metcon (Time) Buy in: 750/600 Meter Row 4 Rounds 10 HSPU 20 Pistols 200m Run Buy out: 750/600 Meter Row

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m [...]

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRMP 1000 meter row buy in 25 box jumps 25 kettle bell swings 25 DB push press 25 walking lunges 25 wall [...]