July 2016

Agate Pass CrossFit – CrossFit HERO WOD Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more […]

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (10 sets to find 1 Rep max) WOD Metcon (Time) 3 Rounds 400m run 15 toes to bar 10 OHS (95#/65 or 135/95)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (9×3) Increase weight every third set. Try to hit your three rep max or PR! Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Agate Pass CrossFit – CrossFit Warm-up Gymnastics Handstand Walk progression (Max Distance) 10-15 minutes to work on Handstsnd progressions 1. HS hold on box 2. Wall 3. Shoulder touches off box in pike 4. Freestanding Handstand 5. Assisted Walk 6. regular HSW Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 Box Jumps

Agate Pass CrossFit – CrossFit Warm-up Strength Clean and jerk strength STRENGTH – Clean and Jerk 10 min EMOM 1 Power Cean 1 Front Squat 1 Push PressPreform 10 Sets in ten minutes of the complex Metcon Metcon (Time) 4 Rounds: 6 Spectacular Complex 95/65 or 135/95 8 Renegade Rows 30/20 or 50/35 12 Lateral

Agate Pass CrossFit – CrossFit WOD The Hancock at Agate Pass (Time) Buy In= 50 GHD (states) 7 Rounds 4 Rope Climbs (DATE) 16 Thrusters 75/55 or 95/65 Buy Out= 1776 Meter Row (Year decloration of independence was signed)

Agate Pass CrossFit – CrossFit HERO WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Agate Pass CrossFit – Just Sweat Warm-up Skill/Strength WOD Metcon (Time) 10 sets of 10 reps per round, start each round with a Row 250m Wall Ball (10′-20#/9′-14#) Push-up Double Unders (3:1 Singles)

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 25 min. CAP