8/8/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (9×2) Start weight @ 80% of 1RM Metcon Metcon (Time) 4 Rounds 20 Wall Balls 20/14# 400 m Run 20 KB Swings 53/35# Rest 1 minute between each round
August 2016
8/6/16
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here
8/5/16 FRIDAY NIGHT LIGHTS #1
Agate Pass CrossFit – Open Gym Warm-up WOD UNDER THE LIGHTS!! Metcon (Time) WOD FOR TIME You choose the weight on your bar (1 BAR), break up reps and movements as desired. You will lift M-5000#, W-4000# for C&J AND M-5000#, W-4000# for Back squat (from the floor) 50 Slam ball step ups ( slam
8/5/16 FRIDAY NIGHT LIGHTS #1 Read More »
8/5/15
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot
8/4/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (Time) 4 Rounds: 200 ft Farmers carry KB 53/35 30 Jump Lunges 15 Russian Twist (same KB) *15 Min Cap*
Chiefology
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 Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3
8/02/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (Practice 2-3 kick ups into handstand) 1 Push Jerk + 1 Split JerkBetween sets Or progression holds. (Ask coach) not walking HS just straight up Handstand work. WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2 Rope climbs (3:1
8/01/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (try 10+15 pounds more than last week.) 7 sets x 3 reps Front Squat (try 10+15 pounds more than last week.) 7 sets x 3 reps WOD Metcon (Time) 1 Round (for time) 30 Ring or Box dips 30 Sumo Deadlift high pull 75#/55# or 135/95RX+
