June 2017

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk (15 mins. to build to AHAP (As heavy as possible)) QUALITY OVER QUANTITY!! You might be able to lift more but if the form isn’t high quality then keep the weights (Quantity) LIGHT!!!! Once your form/technique looks ? Good ?. THEN add on […]

Agate Pass CrossFit – HIIT Benchmark HIIT THURSDAY! Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45#In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009To learn

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 800m Run 8 Rounds 8 Buprees 8 Knee raises (or Toes 2 bar) 12 Goblet Squats Buy out: 800m run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday Row, Ski, or Bike Cal DB Thruster Russian Twist with Plate Renegade Rows Speed Skaters

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (11 Min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 16 Wall Balls (20/14) 8 Deadlifts (155/105)

Agate Pass CrossFit – CrossFit HERO WOD Bruck (Time) 4 Rounds for time of: 400m Run 24 Back Squats, 185# 24 Jerks, 135#In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row or 30 AB Cal Then… 24/18/15/12/9 DB Thrusters 9/12/15/18/24 Burpee Box Jumps Finish with… 30 Cal Bike or 1000m Row

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run METCON Metcon (AMRAP – Rounds and Reps) 14 AMRAP 6 Turkish Get Ups (53/35) 10 Pull ups 10 Vups

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) Karenish 150 Wallballs * if you break run 100m or row 150m

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 200m run 21 OH Plate Lunges 15 G2OH with plate 9 Burpee 2 Plate