January 2016

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 1000m Row 50 OVHS 75/55 rx 95/65=RX+ 30 Box Jumps 24/20 or 30″+/24″+=RX+ Weightlifting Split Jerk (Form and Technique Every :30 1 rep @70-75%) After the WOD while we are still warm we will work on form and technique during this Every 30 sec. set 14×1.Rreally focusing […]

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 1000m Row 50 OVHS 75/55 rx 95/65=RX+ 30 Box Jumps 24/20 or 30″+/24″+=RX+ Weightlifting Split Jerk (Form and Technique Every :30 1 rep @70-75%) After the WOD while we are still warm we will work on form and technique during this Every 30 sec. set 14×1.Rreally focusing

Agate Pass CrossFit – CrossFit If possible, complete this as an “in unison” partner WOD Metcon (Time) 21/15/9 reps for time of the following: DL 255/185 Slam Balls 20# GHD Back extensions Pull-ups Burpees ***500m row after 21 rep set and again after 15 rep set***

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 – Just Sweat Metcon (AMRAP – Rounds and Reps) AMRAP for five 5-minute rounds 250m Row OH plate lunge to rack 10 ring rows 10 box dips OH plate lunge back to rower

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (EMOM for 12 Minutes (Climb or work technique)) WOD CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 10 Min EMOM Odds=Rope climbs/footwork practice Even= GHD sit-ups or Sub for WOD Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 5 Goblet Squat 70/53=2 pood or 1.5 pood 10 Russian Swing 50ft Waiter carry 50ft Waiter Carry

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) “Zeus” 3 RFT 30 Wall ball shots, 20/14 30 Sumo deadlift high-pull, 75/55 30 Box jump, 20″ 30 Push press, 75/55 30 calories Row 30 Push-ups 10 Back squat, Body weight Warm Down Metcon (Time) 1K Row @ 70-80%

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 hang clean+ 1 Jerk (EMOM for 8 minutes) WOD Metcon (AMRAP – Rounds and Reps) “Chief Style” 5 Rounds of 3 min AMRAP 5 strict Handstand Push ups 7 Toes 2 Bar 10 Air Squat or Goblet Squat Rx+ 53/35

Agate Pass CrossFit – CrossFit Metcon (No Measure) Sprints!!! Bear Complex (5 rounds for max weight) Power Clean Front Squat Push Press Back Squat Second Push Press