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Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Tabata Choice Row, Erg, bike, or Jump rope Group warm up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Wall Balls 10 knee raises Bear crawl 100′ 15 Ab Mat sit ups 10 Box Jumps Burpee Broad Jump 100′ Rest 2 Min Repeat

Agate Pass CrossFit – CrossFit WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Rowing Nancyishhh 5 Rounds 500m Row 15 Goblet Squat Buy out=50 sit ups or V-ups Rest 90 seconds between Rounds. Try and sprint!!

Agate Pass CrossFit – CrossFit Skill/Strength Paused Back Squat 5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING WOD Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m run – AMRAP Burpee ROUND 2 200m run – AMRAP …

2/1/17 Read More »

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) 100m Row: Rest 30 Seconds 10 intervals Metcon Metcon (2 Rounds for reps) 12 mins 50/40 cal Row 30 Lunges w/ or without plate OH 20 plate ground 2 overhead 10 Russian Twist Max Burpees with remaining time REST 3 mins. REPEAT AFTER PARTY Metcon (AMRAP …

2/1/17 HIIT Read More »

Agate Pass CrossFit – CrossFit Benchmark WOD TABATA TUESDAY APCF STYLE (5 Rounds for reps) TABATA TUESDAY APCF STYLE 1. Deadlift 225/155 2. Wall Ball 3. Toe to Bar 4. Row for calorie 5. Pull up Strength Shoulder Press (8 sets of 3 starting at 60-65% 1RM)

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 800m Group Warm Up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls KB Swings AB Cals Push ups Box Jumps

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 position squat clean (12×1) 12 Mins to establish 3 position Squat Clean 1 rep from the floor 1 rep from low hang 1 rep from high hang (Cannot put the bar down between 3 reps)Starting @75% of high Hang Metcon Metcon (Time) 5 Rounds 5 HSPU 10 …

1/30/17 Read More »

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 200 Sprint 200 X2 Group warm up Metcon Metcon (Time) Triple Baseline Row 500 40 Air Squats 30 Ab Mat Sit ups 20 Push ups 10 Pull ups or ring rows ***Rest 1 min X3

Agate Pass CrossFit – CrossFit HERO WOD Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here