3/3/17
Agate Pass CrossFit – HIIT 8 week FGB Retest!!! Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x
3/2/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21-18-15-12-9 Cal Row/Erg/or AB Wall Balls Med Ball Sit Ups *Rest 30 sec rest between sets ( keep intensity HIGH!!)SPRINT! AFTER PARTY Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds
3/2/17
Agate Pass CrossFit – CrossFit Skill/Strength WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#If competing in 17.2 tomorrow go lighter but keep intensity UP! ROM WOD (Range of Motion Workout of the day)
3/1/17
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3 reps) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
3/1/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) HIIT Chief 5 Rounds 3 Min AMRAP 7 Burpees 14 Alt jumping Lunges 7 Ring Rows (Pull Ups) **Rest One Min AFTER PARTY Rest 2 Mins after chief and go directly into after party Metcon (No Measure) 3 Rounds 10 AB Cals …
2/28/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Rowing for Cals KB Swings Ab Mat Sit ups Push ups Box Jumps AFTER PARTY Metcon (AMRAP – Reps) 2:00 Min Max AB Cals
2/27/17
Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk WOD Metcon (AMRAP – Rounds and Reps) Chief style 5 Rounds of 3 min AMRAP 100ft bear crawl 12 v-up or sit up MOD 14 lunge
2/27/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 100 Jump ropes 50 Situps 40 Wall Balls 30 Med ball cleans 50 Med Ball Russian Twists 30 Med ball Cleans 40 Wall Balls 50 Situps 100 Jump ropes
2/25/17
Agate Pass CrossFit – CrossFit Warm-up Colby will be judging people on 17.1 at 11am when WOD is over. HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, …
17.1
Agate Pass CrossFit – CrossFit Warm-up Metcon 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 / 20-in. …
