October 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 100 Calories Rowing 100 Ab mat sit ups 100 Burpees 100 KB SwingsOne partner working at a time. Break up the reps any way.

Agate Pass CrossFit – CrossFit HERO WOD Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 1x Alt DB Snatch (1,2,3..) 2x Burpees (2,4,6..,) Then Rest 1:30 Min 5 Mins AMRAP 1x Alt DB Snatch 2x Burpees Then Rest 1:30 3 Min AMRAP 1x Alt DB Snatch 2x Burpees

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 1 Run 100m 1 Work, Switch after complete 100m 21 Min AMRAP 10 Hand Release Push Ups 12 V-Ups 15 Air SquatsPut individual meters ran in notes Metcon Rest 3 Mins directly after 21 AMRAP Metcon (AMRAP – Reps) 3

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (9 sets of 3 Reps) 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

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Tabata Rowing/Ski/Bike Buprees Wall Balls Alt R&L Side Plank Hollow rock AFTER PARTY Metcon (No Measure) Run a mile at 75% effort (jog)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 120 Jump Ropes (or 60 Double Unders) 8 DB Hang Cleans 10 DB Shoulder Press 200m Run 8 DB Hang Cleans 10 DB Shoulder Press 500m Row 8 DB Hang Cleans 10 DB Shoulder Press 21 AB Cals 8 DB Hang Cleans 10 DB Shoulder to

Agate Pass CrossFit – CrossFit HERO WOD Terry (Time) For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile RunIn honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, LouisianaTo learn more about Terry click here