August 2015

Agate Pass CrossFit – CrossFit Retest from 5/08! Use your WODify APP to check your performance from yesterday. Warm-up shoulder mobility work Gymnastics Ring Dips (Death by Ring Dips) FB OPTION Muscle up to Ring dips WOD Metcon (Time) 4 Rounds 10 deadlifts 225/155 or RX+ 275/180 40 Lunges or 20 pistols for RX+ 50 […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Metcon (Time) 800m run 20 pullups 20 GHD situps 20 clean & jerks 135/95 2 rope climbs 400m run 2 rope climbs 20 clean & jerks 135/95 20 GHD situps 20 pullups 800m run

Agate Pass CrossFit – CrossFit Back Squat (15 Mins to establish a 1 REP MAX) Metcon (Time) 50 Double unders 40 Alt DB snatch 50/35# 30 Wall balls 20/14# 20 Hand release push ups 10 Turkish get ups 20 Hand release push ups 30 Wall balls 40 Alt DB snatch 50 Double unders

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM ODDS= Snatch technique work EVENS= Dough Boys (new movement) WOD Metcon (Time) 21 Hang Power Snatch (95/65) 21 toes through rings 15 Power Snatch (135/85) 15 Toes Through Rings 9 Snatch (155/105) 9 toes through ring

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (1 Split Jerk every 30 seconds) WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Agate Pass CrossFit – CrossFit Since you guys were blessed with an awesome long WOD today that was more of a chipper. here is a spring that will make your head spin. hope to see you all tomorrow. remember to stick to your goals and times per week you plan to attend. if you trust

Agate Pass CrossFit – CrossFit Warm-up 1 high hang+1 mid hang + 1 full Clean (10 min EMOM) WOD Metcon (Time) Buy in 800 meter or 1k row 4 Rounds 10 Front Rack Lunge 115/75 or 155/105 15 wall ball 5 wall walk or 50ft Handstand walk buy out 400 meter run

Agate Pass CrossFit – Open Gym () ()