September 2015

Agate Pass CrossFit – CrossFit Lots of heavy lifting. Now it’s time to hit Stamina and Endurance. And Increase your work Capacity over broad time and modal domains!! Warm-up WOD This is one of the most mentally challenging WODs I perform at least once every 3 months. Hard but anyone can do it!!! That’s what […]

Agate Pass CrossFit – CrossFit Warm-up RETEST!!! Weightlifting Front Squat (10 min EMOM @ 80% (3 reps)) WOD Metcon (Time) 10 Rounds 3 Rounds Power Snatches (115/75) or (155/105) 5 Box Jumps 24/20 or 30/24

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 200m run 10 box jump over burpees 15 ab-mat situps 5-4-3-4-5 min sets with 1 min rest between

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (3-3-3-3-3) Metcon Metcon (Weight) 15 Min EMOM 1 min. = 5 Wall Climbs or 50 ft Handstand walk for RX+ 2 min. = 3 Deadlift at 75% of todays strength 3 min = 2 Rope Climbs (Legless=rx+)

Agate Pass CrossFit – CrossFit WOD Metcon (Time) In honor Of PATRICK Rowson P- Push Jerk/Push Press (30) 115/75 A- Alt. DB Snatch (50) 50/35 T- Toes2Bar (30) R- 400 Meters I-Interval Row (2 mins on 1 off for 3 rounds) C- Clean From Hang (30) 115/75 K-Kettlebell Swings (50) 53/35

Agate Pass CrossFit – CrossFit Shoulder Press (5×5) Metcon (Time) 1k Row 30-20-10 Burpees Ring Dips Wall Balls 20/14

Agate Pass CrossFit – CrossFit RETEST!!! Warm-up Skill/Strength 3 hang clean+ 1 Jerk (10 min EMOM) WOD Metcon (Time) “Hammies” 3 Rounds for time of: 400 m Run 12 Dead-lifts (225/155) 21 Box Jumps (24/20)

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (10X1 from rack) Metcon Metcon (Time) 6 Snatch (135#/95#)(155+/115+)RX+ 12 Toes to Bar 6 Snatch 12 Toes to Bar 1 mile run 6 Snatch (135#/95#) (155+/115+)RX+ 12 Toes to Bar 6 Snatch 12 Toes to Bar

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (8 Sets of 2 Reps) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Box Jump 24/20 or 30/24 12 KB swings 53/35 or 70/53 18 Dough Boys

Agate Pass CrossFit – Just Sweat Happy Monday!!!! Metcon (Time) Row Sprints for 10 Min: 150m EMOM **then** “Lets have a BALL” 4 RFT 40 ball touches 30 lunge steps w/ball OH 20 slam balls 10 ring rows