April 2016

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength max sit up 5 min 1 on 1 off (5 Rounds for reps) 5 rounds 1 min on 1 off max AB-MAT or GHD sit up WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (12 mins. To Establish 5 Rep max in 5 working sets) WOD Metcon (Time) 24-21-18-15-12-9-6-3 Wall Ball (10′-20#/9′-14#) Push-up or Ring Push up RX+ Double Unders (3:1 Singles) Buy out= 400 meter run

Agate Pass CrossFit – CrossFit Metcon (Time) Go through the entire deck drawing one card at a time and perform that many reps of the corresponding movement. Face cards 10, Aces 11, Jokers 15 Hearts = Snatch 55/35 Spades = KB swings 53/35 Clubs = Goblet squats 53/35 Diamonds = Floor Sweepers Jokers = Inbred

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3 Deadlift 225/185 or 305/225 6 Toes to Bar 9 Burpees over bar Skill/Strength 2k Row (Time) Max Effort 2k Row75-80%

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 – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Benchmark WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Agate Pass CrossFit – CrossFit WOD Metcon (Time) Row 1000m 21 Abmat Situps or GHD RX+ 15 Thrusters (95/65) (115/80 RX+) Row 750m 18 Situps 12 Thrusters Row 500m 15 Situps 9 Thrusters Skill/Strength Metcon (Time) 6×200 meter Sprint Repeats Rest 90 seconds between sets

Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (5 sets of 5 @65-70%+ ) Stick with same weight for all sets and put a big Emphasis on form!! WOD Metcon (Time) 5 Rounds for time of: 10 Hand Release Push-Ups Or Handstand Push up (RX+ Only) 20 KB Swings (53/35) (70/53)RX+ 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up SEE SAW BATTLE (Time) 400 Meter Run (together) 100 Back Squats (See Saw Style) (135/95) 75 Burpees ( See Saw Style) 50 Pull Ups (see Saw Style) 25 Sycronized Wall Ball (In Unison) (20/14) 400 Meter Run (Together)

Agate Pass CrossFit – CrossFit Warm-up Metcon Death By 10 meters (AMRAP – Rounds) Death by 10m Start at round 6 and continue adding one return trip until you fail Weightlifting Overhead Squat (10 mins to establish 1 rep max) Metcon Metcon (Time) 4 Rounds 3 Rope Climb 1 Leg Crank 15 GHD sit ups