July 2016

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (7×3 @ 80%) Work up to 75-80% of 1 rep max then begin 7 sets of 3 reps. These aren’t building sets. Stay at the same weight all 7 sets. Rest 1-1:15 minutes in between each set. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (225#/155#) Burpee box jump overs

Agate Pass CrossFit – CrossFit Warm-up Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scaled muscle ups are 3:1 Dips and C2B or pull ups 200 Doubles (Time) Complete 200 Double Unders for timeOnce you have completed Nasty Girls look and the clock

Agate Pass CrossFit – CrossFit Metcon (Time) See-Saw Partner Rows 4×500 Row 500m sprint, rest while partner rows 500m. Repeat until both partners have rowed 4 times each. Record total time. Metcon (Time) Posterior Chain-link 21-15-9 for time (with 10min time cap) of: GHD situps OH Squats (135/95) **Rest 3 minutes** 21-15-9 for time (with

Agate Pass CrossFit – CrossFit Skill/Strength Bench Press (8 sets of 3 reps) WOD Metcon (6 Rounds for reps) Every 3 minutes for 18 minutes: 20 KB swings 53#/35# or 70/53 18 Box Jumps 24″/20″ 30/24 16 V-ups

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk (8 sets. Keep each set nice and heavy. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes: 50 ft broad jump 10 knees to Elbows 10 push ups Rest 2 min. Then…. – 2 leg Cranks for time (Leg Crank= 20

Agate Pass CrossFit – CrossFit Metcon (Time) Double DT 10 rounds for time 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105)In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (12 minutes to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 600 meter sprint Complete as much as possible in remaining time… 3-6-9-12-15-18-21, etc. Squat cleans 115#/75# or135/95 Box Jumps 24″/20″or 30/24

Agate Pass CrossFit – CrossFit

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you complete