April 2017

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Barabra HIIT STYLE! (Time) 3 Rounds 20 Ring Rows 30 Burpess 40 Sit-ups 50 Squats *Rest 3 mins between rounds (If you only want to rest 1 minute like the 9 0clock and be crazy you can do that too 🙂 Make sure to post how […]

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 20 down to 2 by 2’s (R+L=1) Walking Lunge KBS (53/35) (70/53) RX+ Row for Calorie’s ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 Min EMOM Odds: Row 10 Cals Evens: 10 DB Thusters (if you are resting longer than 20 sec, weights are too light) Once the 10th DB Thruster is Preformed of the 20 min Sprint 800m.Score is time the 800m is finished. If you can’t run

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Strength Back Squat (2 sets at 65%1RM of Max reps) Try and keep moving. only one or maybe two breath cycles at top. ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (12 min EMOM building in weight) 1 Push Jerk + 1 Split Jerk WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Snatch+OHS (5×1) 2 Power Snatch + 3 Overhead Squats1@60% of 1 RM 1@65% 1@70% 2@75% Metcon Pow Snatch WB Row (Time) 27-21-15-9 Power Snatch (95/65) Wall Ball (20/14) Cal Row

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

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

Agate Pass CrossFit – HIIT Benchmark HIIT THURSDAY! Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 50 Wall Balls 25 Cals Row Rest 30 Sec 40 Wall Balls 20 Cals Row Rest 30 Sec 30 Wall Balls 15 Cal Row Rest 30 Sec 20 Wall Ball 10 Cal Row Rest 30 Sec 10 Wall Ball 5 Cal Row