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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 …

2/18/17 Read More »

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 …

2/17/17 Read More »

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)

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

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

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)

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

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

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 …

2/13/17 HIIT Read More »

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