February 2017

Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Warm-up (No Measure) Group Warm Up and mobility Metcon Metcon (AMRAP – Rounds and Reps) 2 […]

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (5X3 AHAP ) Weightlifting Bench Press (2X Max effort @40%) Metcon Metcon (Time) 3 Rounds 30 Double Unders (3:1 singles) 20 Knees to Elbows 10 HSPU

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) 2 mins Row 2 mins AB 2 mins run wall to wall 2 mins Ski Erg Group Warm up Metcon Metcon (Time) Buy in 1 Leg Crank 21/15/9 AB Cals Knee Raises or T2B 200m Run or 250m Row Each Round Buy out 1 Leg Crank

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row or Bike for 4-6 min Group Warm Up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Plate Ground to Overhead *Rest 1 Min 7 Min AMRAP 12 Calorie Row 12 Burpees *Rest 1 Min 7 Min AMRAP 10 Pullups or

Agate Pass CrossFit – CrossFit CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

Agate Pass CrossFit – CrossFit HERO WOD Monti (Time) 5 Rounds for time of: 50 Step-ups with 45# barbell, 20″ 15 Cleans, 135# 50 Step-ups with 45# barbell, 20″ 10 Snatches, 135#In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006To learn more about Monti click

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD EMOM (2 Rounds for reps) 10 Min EMOM Odds: Sit ups Evens: Extensions Athlete’s Choice: Back, Hip, or Weighted Mod: Odds: Abmat Evens: SupermansScore is based on two rounds. Round one : Odds Rounds two: Evens Put in notes, back, hip, or weights Metcon Metcon (Time) 5

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Tabata Row Group Warm up Metcon Metcon (Time) 10/20/30/40/50 Box Jumps 50/40/30/20/10 Wall Balls *Rest 30 secs between sets AFTER PARTY Metcon (No Measure) Tabata Wall Sits Planks

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 Shoulder Press (95/65#) Front rack lunge (95/65#) Buy out 400m run