12/8/16
Agate Pass CrossFit – CrossFit WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups ROM WOD (Range of Motion Workout of the day)
December 2016
12/7/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Glute-Ham Raises (8×8) WOD Metcon (AMRAP – Rounds and Reps) “Chief Style” 3 Muscle up 6 Hang Squat snatch 95/65 or 135/95 12 Dough Boys 5 Rounds of 3 min. ON. 1 min. OFF
12/06/16
Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (10 Rounds for reps) 20min EMOM First min: 3 Clean and Jerks (155/105) or (185/135) Second min: 10 Wallballs (20/14) *add 1 wallball each round Skill/Strength Back Squat (3 sets of 10 reps @50-65%)
12/5/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Today we will be practicing our Double Unders for the skill portion and attempting to Establish a new Unbroken Rep PR (10-15 minutes of total practice/work) please Remember your jump ropes! If you would like to be custom fit and sized for your own rope just ask Frannie
12/3/16
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here
12/2/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Rack Lunge (10×1) 10 min EMOM of 6 rep (3 each leg) AHAP. Remember these are walking lunges. We did this a couple weeks ago… See if you can push yourself further than you did last and hit a PR! Metcon Metcon (Time) 4 Rounds of Cindy
12/1/16
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# ROM WOD (Range of Motion Workout of the day)
