November 2016

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang Snatch (1 Rep Every 30 Sec) Starting @ 60-75%. Hang Power Snatch Every 30 Secs for 8 mins Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 SDHP 95#/65# 10 Push Press (Same Load) 200m Run

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 15 Wallballs 15 Hand release push-ups 2min rest 2 Rounds 20 Wallballs 20 HR push-ups 2min rest 1 Round 30 Wallballs 30 HR push-ups Endurance Training Metcon (12 Rounds for time) Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each intervalScore is each

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (4X4 AHAP) Start @ 75-80% your last rep on each set should be almost failure but push through without breaking form. Rest 2 Min between sets. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Snatches (115/75)(135/95 Rx+) 15 T2B 15 Pull Ups

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here

Agate Pass CrossFit – CrossFit Benchmark WOD Warm-up 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 – CrossFit

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (12 min. EMOM ) WOD Metcon (3 Rounds for reps) AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-up

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (9 sets of 3 reps) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35) 12 Box Jump (24/20) 6 Snatch (95/65) 1 Rope Climb

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 4 reps (70%+)) WOD Metcon (Time) 10 down to 1 by 1 Clean and Jerk (135/95) HR Push-up

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click here