March 2017

Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (12 mins to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 60 Double unders 50 Flutter Kicks 40 Slam Ball 3 Rope Climbs or legless RX+ 10 Renegade Rows (50/35#) * 3 wall walks or 25ft Handstand walk every 2 minutes Sub to […]

Agate Pass CrossFit – HIIT WOD 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds) DEATH BY BURPEE BROAD JUMP Once you complete your death by Rest 1 minute then sprint 400 meters AFTER PARTY COACHES CHOICE

Agate Pass CrossFit – CrossFit WOD Benchmark Thursdays WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3xYou will have 1 minute at each station to preform as many reps as possible. You will get one minute rest at the end of each cycle

Agate Pass CrossFit – CrossFit Front Rack Lunge /KB Swing 20 min EMOM (EMOM 10/15) 20 min EMOM Odd: Front Rack Lunges (in place) 10 reps (5 per leg) 135/95# Even: 15 KB swings American style 70/53#RX HAS BEEN CHANGED 95/65 Lunges are in place, so push through the heel of the front foot to

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) KB Hero Arnie – HIIT style 21 Turkish Get Ups (Right Arm) Rest 30 Sec 50 KB Swings Rest 30 Sec 21 KB OHS (Left Arm) Rest 30 Sec 50 KB Swings Rest 30 Sec 21 KB OHS (Right Arm) Rest 30 Sec 50 KB Swings

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday Wall balls Knee Raises DB Rows Seated DB Press Cals (AB, Ski, or Row)

Agate Pass CrossFit – CrossFit WOD Metcon (AMRAP – Reps) Partner WOD can be broken up however you would like 40 DU’s 40 DB snatches 50/35 40 DU’s 40 T2B 40 DU’s 40 DB Goblet Squat 40 DU’s 40 Pull-ups 40 DU’s 40 Reverse Step Lunges (2 counts as 1) 40 DU’s 40 DB snatches

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7 x 4) Start weight at 75-80%. Stick close to the same wieght for all sets we want to strengthen your squat so you can stabolize a heavy weight in your full squat snatch. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 HSPU

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Burpees 10 box jumps 15 KB Swings Rest 2 mins 12 min AMRAP 5 goblet squat 10 Dips 15 Sit-up AFTER PARTY Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the