January 2016

Agate Pass CrossFit – CrossFit Try and get to class at least 5-10 minutes ahead so everyone is ready when the hour hits! We have lots of work planned. I am very excited for this one. Warm-up 1 Push Jerk + 1 Split Jerk (12 min. EMOM (Working Sets)) 1 Push Jerk + 1 Split […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 Sets of 5 Reps) WOD Metcon (AMRAP – Rounds and Reps) “Chief Style” 5 Rounds 3 min AMRAP 3 Deadlift 225/185 6 Burpee Over Bar 9 Box Jump 24/20 Rest 1 Min. Between Rounds

Agate Pass CrossFit – CrossFit Lurong WOD 1 (AMRAP – Reps) WOD Level III (3) 3 Minute Max Calorie Row 1 Minute Rest 3 Minute Max REPS Cluster at 155 lbs 1 Minute Rest 3 Minute Max Calorie Row Level II (2) 3 Minute Max Calorie Row 1 Minute Rest 3 Minute Max REPS Cluster

Agate Pass CrossFit – CrossFit Warm-up WOD Tillman (Hero) (Time) Hero WOD “Tillman” 7 Rounds 7 Deadlifts 315/220 200 Meter Sprint 15 Pull ups *Rest 45 seconds between rounds

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (8 Sets of 1) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 200 Meter Run or 250 Row 2 Rope Climbs (legless=RX+) 10 Box Jump 24/20 OR 30/24 5 Wall Walks *5

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (1-1-1-1-1-1) Work up to a 1 RM Back Squat in 5 working sets. 1-1-1-1-1 WOD Metcon (Time) 3 Rounds 21 Deadlifts (155/105) or 185/115 15 Front Squats (155/105) 9 Hang Cleans (155/105) Skill/Strength

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 RFT 500m row 30 KB swings 30 doughboys or abmat sit-ups buy-out 100m row

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 5 RFT: Buy In= 500 Meter Row 30 KBS (Russian), 2/1.5 pood 30 Dough Boys, V-ups or sit ups Buy out=1,000m Row AFTER PARTY Glute-Ham Raises (5 sets of 8)

Agate Pass CrossFit – CrossFit Warm-up RETEST FROM APRIL!!! Deadlift (10-8-6-4-2) WOD Metcon (AMRAP – Reps) 4 Rounds, AMRAP’s 3:00 12 Thrusters (95/65) 15 Lateral Burpees Over Barbell Use Remaining time to do Max Double Unders. Rest 1 Min. Between Rounds

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 ROUNDS FOR TIME 250m Row 10 Renegade Rows 10 Walking Lunges 10 Slam Balls 10 Ring Rows 3 sets of 5 Burpees at random times called by coach