May 2017

Agate Pass CrossFit – CrossFit HERO WOD Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn more about Bull click herePartner bull can also be an option! […]

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (6×3) Start at 65% of 1 Rep max Metcon Metcon (Time) CON 21 Row Cals 21 KB Swings (70/53) 15 Row Cals 15 KB Swings 9 Row Cals 9 KB Swings Then… 18 Row Cal 18 Lat Burpee over Rower 12 Row Cal 12 Lat Burpees

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 20 Min EMOM Odds: Max jump Ropes Evens: 10 DB ThrustersScore: Jump Rope Reps Scale DB Thrusters accordingly so you get every rep AND you have less that 25 seconds of rest left. AFTER PARTY Metcon (No Measure) 5 Min Abs Min 1: Plank

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Benchmark HIIT THURSDAY! Warm-up Metcon Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Min

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (10 min EMOOM) WOD Metcon (Time) 50 Wall Balls 20#/14# 50 Cal Row or 1k Run 50 Toe to Bar 50 KB SDHP 53#/35# 50 Ring Rows *21 Min time Cap Add 1 second for every rep not completed.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 Rounds “1 Leg Crank” 20 Air Squats 20 Alt Lunges 20 Jumping Air Squats 20 Jumping Alt Lunges *Rest 1 Min between rounds AFTER PARTY 800m Run (Time) Max Effort 800m Run

Agate Pass CrossFit – CrossFit Skill/Strength Handstand Walk progression 10-15 minutes to work on Handstsnd progressions 1. HS hold on box 2. Wall 3. Shoulder touches off box in pike 4. Freestanding Handstand 5. Assisted Walk 6. regular HSW WOD Metcon (Time) 21-18-15-12-9-6-3 Cals on Rower DB Thruster 50/35

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday AB/SKI/ Row KB Swings Ab Mat Sit Ups Slam Balls Mountain Climpers

Agate Pass CrossFit – CrossFit Skill/Strength Weightlifting Deadlift (6 Sets of 4 Reps) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Front rack Lunges 115/85 or 135/95 2 Rope Climbs 100 Meter Sprint 10 Dumbbell Snatch (50/35)