April 2017

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) 20 MIN partner EMOM Partner 1: Max Cals on Rower Partner 2: Max Reps 2 min: Slam ball 2 min: Burpees 2 min: Sit-up/v-up/toes to bar/ghd 2 min:Wall Ball 2 min: DB push press AFTER PARTY 800 meter Run or 1mile if you “Want […]

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (3×10 AHAP ) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP “partner WOD” 10 cal Row 10 wall ball 30/20 10 Russian Swing 70/53

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here