December 2015

Agate Pass CrossFit – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

Agate Pass CrossFit – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Agate Pass CrossFit – CrossFit Warm-up Gymnastics 10-12 Minutes of Handstand Practice HANDSTAND PROGRESSIONS 1. Handstand Hold off Box 2. heightened Box Hold 3. Kick Up Practice 4. Hold against Wall (try taking heals off) 5. Freestanding Work 6. Walking Handstand WOD Metcon (AMRAP – Rounds and Reps) “APCF Bear Shit” 5 Rounds of 3

Agate Pass CrossFit – CrossFit Retesting WOD “Superfuzz” from 4/29 and 6/2 Weightlifting Overhead Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) AMRAP 5 Minutes: 10 Wall Ball 20/14 10 wall ball Russian Twists (both sides=1)20/14 1 Min Rest AMRAP 5 Minutes: 10 Pullups 10 Hand Release Pushups 1 min rest AMRAP 5 Minutes: 10 Thrusters

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Metcon Metcon (Time) 5 Rounds 10 Back extensions on GHD 1 Rope climb or 2 RX+ 5 Burpees or 10 RX+ 10 Hang Power snatch 95/65 or 115/80