2/24/17 HIIT
Agate Pass CrossFit – Open Gym
1/18/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups Jump Rope 15 Russian KB SwingsStart with one min of jump roping. Then go into your …
2/23/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500m Leg kicks from rig 2 ropes Bunny hops back to rig 5 inch worms 10 superman 10 scorpions Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min AMRAP 20 Dough Boys 15 Slam Balls 10 Burpees Max Jump rope (or doubles) *Rest 1 MinScore …
Day Before The Crossfit open 2017!!
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 5k Row (Time) Max Effort 5k Row ROM WOD (Range of Motion Workout of the day)
2/22/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Starting @ 60-75% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) “The calm before the storm” 16 min AMRAP 200 meter run 10 DL 135/95 (light!!) 15 sit up 20 Lunge
2/22/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Warm-up (No Measure) Group Warm Up and mobility Metcon Metcon (AMRAP – Rounds and Reps) 2 …
2/21/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (5X3 AHAP ) Weightlifting Bench Press (2X Max effort @40%) Metcon Metcon (Time) 3 Rounds 30 Double Unders (3:1 singles) 20 Knees to Elbows 10 HSPU
2/21/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) 2 mins Row 2 mins AB 2 mins run wall to wall 2 mins Ski Erg Group Warm up Metcon Metcon (Time) Buy in 1 Leg Crank 21/15/9 AB Cals Knee Raises or T2B 200m Run or 250m Row Each Round Buy out 1 Leg Crank …
2/20/17
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row or Bike for 4-6 min Group Warm Up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Plate Ground to Overhead *Rest 1 Min 7 Min AMRAP 12 Calorie Row 12 Burpees *Rest 1 Min 7 Min AMRAP 10 Pullups or …
2/19
Agate Pass CrossFit – CrossFit CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*
