October 2015

Agate Pass CrossFit – CrossFit Warm-up Metcon (3 Rounds for reps) Each 3 AMRAPS will be counted separately and added as Reps for each 3 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Front Squat (95/65) 10 Box Jump Overs (24/20) –Rest 2 mins– Metcon (AMRAP – Rounds and Reps) 8 min AMRAP […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (5×3) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – CrossFit Warm-up RETEST FROM 9/8/15 come see how much you have improved!!! Skill/Strength Sumo Deadlift (5×3) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – CrossFit WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 Deadlifts + 2 Hang Cleans (Every 90 seconds for 12 Minutes) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10/20/30/40/50/60/70….ect… Double Unders 10/11/12/13/14//15/16…ect Burpees

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (1 rep every 30 seconds x 20 (Form work) 55-75%1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 Min AMRAP’S 3 Renegade Rows 50/35 6 Handstand Push Up (Strict) 9 Wall Ball 20/14

Agate Pass CrossFit – CrossFit Warm-up Metcon Death By 10 meters (AMRAP – Rounds) Death by 10m Start at round 6 and continue adding one return trip until you fail Weightlifting Overhead Squat (10 mins to establish 1 rep max) Metcon Metcon (Time) 4 Rounds 3 Rope Climb 1 Leg Crank 15 GHD sit ups

Agate Pass CrossFit – CrossFit WOD widow maker (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Double Under (3:1 singles) 15 Burpee 15 Box Jump (24/20) 15 Pull up Back Squat (5 sets of 3 reps @70%+)

Agate Pass CrossFit – CrossFit 3 position squat clean (3 reps) 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) Metcon (Time) Metcon (option 1) 27-21-15-9 HSPU Calorie Row RX + is both

Agate Pass CrossFit – CrossFit 12 min to build to 3 posn sqt cln: from ground/ from hang/ from hi hang Weightlifting 1 high hang+1 mid hang + 1 full Clean (12 min to max) Metcon Metcon (AMRAP – Reps) 15 min AMRAP: shldr to OH (75/45) Every time wt down, do 15 Abmat Situps