10/12/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (7×3) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Wallballs (20/14) 9 Burpees 6 SDHP (105/75)
WOD
HIIT 10-12-18
Agate Pass CrossFit – HIIT Metcon (Time) 21-18-15-12-9-6-3 Slam ball DB snatch Leg raises holding on to the front of rower Squats Cal row
HIIT 10-11-18
Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 15 wall ball sit ups 200 ft shuttle run with plate overhead 15 ring rows 15 box steps/jump 15 plate ground to overhead Every 3 minutes 15 cal row/bike/ski
10/11/18
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Stretch and finish with some Mobility WORK! ROM WOD (Range of Motion Workout of the day)
HIIT 10-10-18
Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) 5 minute AMRAMP 10 V ups 10 push ups Rest 1 minute 5 minute AMRAMP 10 burpees 10 knee raises Rest 1 minute 5 minute AMRAMP 10 wall balls 4 50ft farmer carry Rest 1 minute 5 minute AMRMP 10 DB push press …
10/10/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM GHD+Double Unders (AMRAP – Reps) 10 Min EMOM Odds GHD Even Double Unders Metcon Metcon (Time) 21-18-15-12-9-6–3 Thrusters (95/65)(115/80) 100ft Bear Crawl or 50ft HSW Rx+ after each set of thrusters **18 Min time cap
HIIT 10-9-18
Agate Pass CrossFit – HIIT Warm-up WOD Metcon (5 Rounds for reps) Tabata Tuesday Cal row Lunge Sit up Dips Russian twist
10/9/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Split Jerk (10 Min EMOM ) Work on technique and form. Advanced work up to AHAP Metcon Metcon (Time) Kaui’s Bday Wod 4 Rounds 200m Run or 250m Row 10 T2B 400ft farmer carry (53/35 or 70/53) ** 2 Burpee Box Jump overs EMOM 20 Min time cap
10/8/18
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (6×6) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 6 C2B (3 MU Rx+) 8 Front Rack Lunge (115/80 or 155/105) 12 Vup Rest 1 MinChief style
HIIT 10-8-18
Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 20 minute AMRAP while one partner works the other runs 200 or rows 250 10 slam balls 10 squats 10kettle bell swings 10 box steps/jumps
