November 2016

Agate Pass CrossFit – CrossFit Warm-up Strength snatch complex 1 Snatch 10 min every min on the min – for 10 total reps: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 7 Rounds 1 Rope Climb 50ft Farmer Carry (53/35#)to rig 10 Power […]

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 MIN. EMOM Odds= Max HSPU (45 seconds) Even= Max GHD or Sub ab-mat (45 seconds) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 Box Jump (24/20) 12 Push Press (115/80) 9 Toe to Bar

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Turkish Get Up (Form Work then..30 for time) WOD Metcon (Time) Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (53/35)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Front Squat + 1 Jerk (EMOM 12 MINS) Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (185/125) or (225/155)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) “Chief style” 3 burpees 6 Russian twist 53/35 9 Jumping Air Squat *5 Rounds of 3 min AMRAP. 1 min rest between. Metcon (AMRAP – Rounds and Reps) “Chief style” 3 burpees 6 Russian

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here Skill/Strength 8 sets of 100 meter sprints on rower

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Grip Deadlift (8×3) Metcon Metcon (Time) 7 Rounds 100 m Run 7 Chest 2 Bar (MU Rx+) 7 Front Squats (95/65) (135/95 Rx+) 7 HSPUs

Agate Pass CrossFit – CrossFit Warm-up Weightlifting You will have 15 mins to complete the Backsquat Cycle Back Squat (1×10) 10 reps @ 50% Back Squat (1×8) 8 Reps @ 60% Back Squat (1×6) 6 Reps @ 75% Back Squat (1×4) 4 reps @ 85% Metcon Metcon (Time) 3 Rounds for Time: 12 power snatch

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 min EMOM Odd min 5 Strict HSPU (or Seated DB Press) Even min 10 T2B WOD Metcon Metcon (Time) 50 Doubles OR 3:1 Ration singles 25 Pull ups 50 Doubles 25 Overhead Squats (95/65) or (135/95) RX+ 50 Doubles 25 Pull-ups 50