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Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 minutes: While one partner runs or rows (Run 200 or Row 250), the other L Sits 80 Slamballs (10 then switch) Air bike/Ski Erg 12 Cal each row, other L Sits 80 Kettle (10 then switch) Shuttle …

HIIT 10-1-18 Read More »

Agate Pass CrossFit – CrossFit HERO WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete …

9/30/18 Read More »

Agate Pass CrossFit – CrossFit HERO WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete …

9/29/18 Read More »

Agate Pass CrossFit – CrossFit 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 be all out SPRINTS ? WOD Metcon (Time) 4 Rds 8 hang clean 135/95 or 185/135 6 Front Squats 8 Toes to bar *3 burpees every minute

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) HITT Fight Gone Bad Style: 3 Rounds of 1 minute/movement Dumbbell Thrusters Lunge Wall Balls Burpees Shuttle Run (1 Rep/50 feet) Rest 1 minute between rounds Record total reps per each round

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell …

9/27/18 Read More »

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 200 M Run 20 ball ball sit-ups 10 Knee Raises 10 V ups 10 Box Steps or jumps 30 Jump Ropes

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (8×4) Starting @ 70-75% 1 RM Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Windshield Wipers Bike/Row/or Ski Push-up Plate Ground to Overhead 100 Ft Farmer Carry Every 3 minutes

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Split Jerk (15 Mins to Est 1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 12/10 Cal Row 10 KB Swings (53/35 or 70/53) Rest 1 Min 5 Min AMRAP 7 C2B Pull Up 20 Double unders (50 Rx+) Rest 1 Min 5 Min …

9/25/18 Read More »