February 2017

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500 Tabata Slam Balls Bunny hopes rig to ropes Group Warm up Metcon Metcon (Time) 5 Rounds 150 jumps or 50 Double unders 15 Kb Sumo deadlift highpull 25 Walking lunges *Rest one min AFTER PARTY Metcon 1 min MAX EFFORT Air Bike (Calories) Max […]

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) “Your pick… Karen APCF Style” 150 wall balls for time (20/14) or (30/20) *3 wall walks, 8 pistols OR 25ft Handstand walk (athletes choice) every time movement stops or ball drops muahahaha Skill/Strength Deadlift (7 sets of 3)

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row for 6-7 minutes Group warm up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY Row for Cals Dough Boys DB Push Press Jumping alt Lunges Ring Rows

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder To Overhead 12 mins to establish 1RM Shoulder to Overhead WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 10 single arm Overhead lunges w/DB or KB (50/35) (53/36) 10 Burpee box jump over 24/20 Run 200ft w/Wall ball OH

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Group Warm Up Metcon Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Buy in 15 burpee box jumps 7 Goblet Squats 7 KB

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Tabata Choice Row, Erg, bike, or Jump rope Group warm up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Wall Balls 10 knee raises Bear crawl 100′ 15 Ab Mat sit ups 10 Box Jumps Burpee Broad Jump 100′ Rest 2 Min Repeat

Agate Pass CrossFit – CrossFit WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Rowing Nancyishhh 5 Rounds 500m Row 15 Goblet Squat Buy out=50 sit ups or V-ups Rest 90 seconds between Rounds. Try and sprint!!

Agate Pass CrossFit – CrossFit Skill/Strength Paused Back Squat 5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING WOD Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m run – AMRAP Burpee ROUND 2 200m run – AMRAP

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) 100m Row: Rest 30 Seconds 10 intervals Metcon Metcon (2 Rounds for reps) 12 mins 50/40 cal Row 30 Lunges w/ or without plate OH 20 plate ground 2 overhead 10 Russian Twist Max Burpees with remaining time REST 3 mins. REPEAT AFTER PARTY Metcon (AMRAP