September 2017

Agate Pass CrossFit – CrossFit Karen and a mile (Time) 150 wall balls 20/14 1 mile Run (5 Laps) Reps can be broken up how you would like.For example 15 Wall balls 200 meter run *repeat or 400m Run and 30. however you would like but run must be at least a 200. You just […]

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 4 Rounds 6 Mins Run 400m 20 Dough Boys Max Wall WalksScore is total Wall walks

Agate Pass CrossFit – HIIT Warm-up Metcon Tabata Tuesday (5 Rounds for reps) Tabata Tuesday Cal Rox Wall Ball Medball Sit up Box Jumps Dips

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 200m Run 10 Front Rack Lunge (95/65) 8 Shoulder to Overhead (95/65) 4 Bar Burpees ** every 3 Min preform 1 rope climb

Agate Pass CrossFit – CrossFit HERO WOD Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 KB Swings 7 Buprees 7 KB Sumo Deadlift Highpull **Rest 2 mins Cool Down Run 800 or 750 Row (Conversational Pace)