February 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Rowing for Cals KB Swings Ab Mat Sit ups Push ups Box Jumps AFTER PARTY Metcon (AMRAP – Reps) 2:00 Min Max AB Cals

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk WOD Metcon (AMRAP – Rounds and Reps) Chief style 5 Rounds of 3 min AMRAP 100ft bear crawl 12 v-up or sit up MOD 14 lunge

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 100 Jump ropes 50 Situps 40 Wall Balls 30 Med ball cleans 50 Med Ball Russian Twists 30 Med ball Cleans 40 Wall Balls 50 Situps 100 Jump ropes

Agate Pass CrossFit – CrossFit Warm-up Colby will be judging people on 17.1 at 11am when WOD is over. HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6,

Agate Pass CrossFit – CrossFit Warm-up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in.

Agate Pass CrossFit – Open Gym

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups Jump Rope 15 Russian KB SwingsStart with one min of jump roping. Then go into your

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500m Leg kicks from rig 2 ropes Bunny hops back to rig 5 inch worms 10 superman 10 scorpions Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min AMRAP 20 Dough Boys 15 Slam Balls 10 Burpees Max Jump rope (or doubles) *Rest 1 MinScore

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 5k Row (Time) Max Effort 5k Row ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) Starting @ 60-75% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) “The calm before the storm” 16 min AMRAP 200 meter run 10 DL 135/95 (light!!) 15 sit up 20 Lunge