March 2016

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5-5-3-3-2-1-1-1) WOD 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 Skill/Strength Front Squat (5-5-3-3-2-1-1-1) WOD 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 Metcon (AMRAP – Rounds and Reps) 24 min Partner AMRAP Partner 1: 400m run Partner 2: 9 hang cleans (135/95) 6 Shoulder to OH 3 OH Squat Switch when running partner returns and start from where lifting partner left off. Score is total rounds and reps of lifts.

Agate Pass CrossFit – CrossFit Warm-up CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie

Agate Pass CrossFit – CrossFit Second to last Thursday of our “lighter programming” for the open. Tonight they announce 16.4 and next week will be the last week (16.5) then we’re back to the EVERYDAY evilness we all love and enjoy 🙂 Skill/Strength Handstand/Walking Handstand Practice 10-15 minutes to work on Handstsnd progressions 1. HS

Agate Pass CrossFit – CrossFit HERO WOD Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click here Skill/Strength Handstand Walk progression

Agate Pass CrossFit – CrossFit Bench Press (5×3) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Agate Pass CrossFit – Just Sweat Metcon Metcon (Time) 5 RFT 10 WB 10 Slam Balls 10 Plate G2OH 10 Plate OH lunge steps

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (1-1-1-1-1 Find 1RM in 5 Working Sets) WOD Metcon (Time) 3 Rounds 21 Deadlifts (155/105) or RX+ (185/135) 15 Front Squat (SAO) 9 Hang Clean (SAO)

Agate Pass CrossFit – CrossFit Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here