September 2017

Agate Pass CrossFit – CrossFit Warm-up HERO WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click here DG (AMRAP – Rounds and Reps) 10-Minute […]

Agate Pass CrossFit – CrossFit WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit up or V-up if modifying) *every 2 min. 5 Burpees

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Hang Power Snatch (10×3) Metcon Metcon (Time) 10 down to 1 by ones. Wall ball 20/14 or 30/10 Kettle bell swing 53/35 or 72/44 Burpee

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (Weight) Snatch Balance 1 Rep every 20 seconds for 10 min. (Focus on speed under bar and a solid catch at the bottom) WOD Metcon (AMRAP – Rounds and Reps) 20 minutes 20 cals. On Rower 20 lateral hops over Rower 20 Dough Boys Every 2 minutes max

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins Sprint 100m AFTER PARTY

Agate Pass CrossFit – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (2 Rounds for reps) 10 min. EMOM ODDs= max sit-up or GHD Evens= Double Under Practice 1 score for total Sit up and 1 score for total doubles. WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 4 Min on 1 Min off (start where you left

Agate Pass CrossFit – HIIT Skill/Strength Farmer’s Carry (5 minutes max distance (reps=ft)) WOD Metcon (AMRAP – Reps) Fight gone bad style 3 Rounds of the 5 movements. 1 min max reps at each station. 1. Slam ball 2. Lunge 3. Supermans or back extension 4. 10m Shuttle sprint 5. Scissor Kicks

Agate Pass CrossFit – HIIT Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Death by Dumbell push Press (Starting at 6 up by 2s)