October 2015

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 1 Deadlift 1 Hang Clean 1 Box JUMP 2’s 3’s 4’s ect….. Metcon (AMRAP – Reps) 6 Min AMRAP Burpees over bar at the 3rd minute switch to SKI jumps over bar and at the last minute switch back to burpees […]

Agate Pass CrossFit – CrossFit Warm-up Farmer’s Carry (3 sets of Max Distance Farmer Carry) 3 Sets of max Distance Farmer carry from ropes to rig (50ft) Down and back. Rest 90 seconds between sets Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 3 Rope Climbs 12 Heavy Russian KB swings (53/35) or 70/53

Agate Pass CrossFit – CrossFit Shoulder Press (20 sets of 1 (1 Rep every 30 seconds)) Metcon WOD Metcon (AMRAP – Rounds and Reps) “chief style” 5 Rounds of 3 Min AMRAPs. With 1 Min. rest Between rounds. 3 cleans (135/95) 6 burpee Box Jump Overs (24/20)

Agate Pass CrossFit – Just Sweat Metcon (4 Rounds for reps) 4 Rounds for Reps 5 min each, with a 90 second rest between rounds 500m row, then AMRAP 10 ring pulls 10 goblet squats **mark a spot on the floor for your feet and keep them there for ring pulls**

Agate Pass CrossFit – CrossFit Weightlifting Deadlift (5X3 @ 80% (every 2 minutes)) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (15×1 in 20 minutes but not EMOM) 15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. Full snatch for advanced or power to OHS+OHS. You will have 20 Minutes to work on it and hit all 15 sets. Metcon

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3 Reps every 10 minutes at 70-75%1RM) WOD Metcon (Time) 3 Rounds for time of: 400 m Run 20 Box Jumps (24/20) or (30/24 20 Push Press (105/85) or (135/95)

Agate Pass CrossFit – CrossFit Metcon (Time) SEVEN ROUNDS 7 Handstand Push ups 7 Thrusters 135# 7 Knees to Elbows 7 Deadlifts 245# 7 Burpees 7 KB Swings 2 pood 7 Pull ups

Agate Pass CrossFit – CrossFit (compare to 08/21/15) Split Jerk (15 min to establish 1 rep max) Metcon (5 Rounds for reps) Tabata Pull-ups V-ups Ring dips Row for Calories Russian Twist

Agate Pass CrossFit – CrossFit Turkish Get Up (Form work. Then…30 Turkish Get Up for time) Strength Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m run – AMRAP Kettlebell Swing 53/35 or 70/53 ROUND 2 200m run – AMRAP Goblet Squat 53/35 or 70/53 ROUND 3