December 2015

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (8 X 2) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAMP 1 Rope Climb 10 Overhead Walking Lunge 45/35 20 Dough Boys

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 1 Round for time 30 Thrusters 95/65 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders AFTER PARTY Metcon (Time) 1-3 Rounds for time 40 cal Row 4 min Rest 20 Cal Row 2 min Rest Beginner=1 Round Intermediate=2 Round RX=3 Rounds

Agate Pass CrossFit – Just Sweat Metcon (Time) 1000m Row *then* 30 Russian Swings 30 Goblet Squats 30 Pullups 30 DB Push Press 5 burpees EOMOM

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (12 Minutes To Establish 1 Rep Max Back Squat) WOD Metcon (Time) 5 Rounds (for time) 10 Jerks, 155/105 10 TTB (Toes to Bar) 10 Burpees

Agate Pass CrossFit – CrossFit Metcon (Time) 100 DU buy-in 5 Rounds 15 Back squats (155/105) 15 box jumps (24/20) 15 Pull-ups 15 HSPU 50 Wall Ball sit-ups Cash out (20/14) RX+ BS weight 185/135 Sub MU for pull-up/HSPU combo

Agate Pass CrossFit – CrossFit L-Sit (Accumulate 2 mins in an L-sit) 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 Weightlifting 2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight)) WOD Metcon (Time) 4 Rds 25 Cal Row 12 1-arm alternating DB Snatch, 50/35 3 Rope Climbs *substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new

Agate Pass CrossFit – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn

Agate Pass CrossFit – CrossFit Snatch (15-20 mins of snatch work or 12 sets of 1) Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP Wall Balls 20/14 REST 2 Mins. 8 Min AMRAP 10 Russian Swings 70/53 8 Push ups 6 Toes to bar

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (8 X 2) Metcon Metcon (Time) 3 ROUNDS: 500 M ROW 12 HANG POWER CLEANS, 185/135 LBS 24 GHD (OR ABS OF CHOICE IN NOT DOING RX)