August 2017

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) KIPS AND DIPS EMOM 10 mins. ODDS=Kip Practice Evens= Max Dips *Score is Total Dips WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Mins On 1 min Off 8 Deadlift (185/135) or (225/155)RX+ 10 Box Jump (24/20) or (30/24)RX+ 12 V-ups or GHD […]

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Metcon (AMRAP – Reps) 10 Min EMOM Odds: 10-8 Cal Row Evens: Max BurpeesScore is number of Burpees preformed Metcon Metcon (Time) 21-15-9 Slam Balls Box Jumps *Rest 2 Mins* 21-15-9 DB Thrusters AB Cals

Agate Pass CrossFit – CrossFit HERO WOD Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here

Agate Pass CrossFit – HIIT Warm-up Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Reps) 5 Rounds AMRAP 3 Minutes 250m Row 15 DB Push Press Max Single KB Front Rack Lunge Rest 1 MinScore for max front rack lunges

Agate Pass CrossFit – HIIT 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 – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

Agate Pass CrossFit – CrossFit Skill/Strength 12 Min Snatch EMOM 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat WOD Metcon (Time) 5 Rounds 5 wall walk or 50ft walking HS 10 toes to bar 15 Russian KB Swing 70/53

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (3 sets of 10) 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

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (4 Rounds for reps) 4 rounds 1 min Cal Row 1 min Slam Ball 1 min Box Jump 1 min Ab Mat SIt up 1 min Farmer Carry 1 Min rest

Agate Pass CrossFit – CrossFit HERO WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here