November 2017

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsSub Ring Rows for pull ups to scale

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Partner WOD! 24 Min AMRAP 100 Plate G2OH 100 Russian KB Swings 100 Wall Balls 100 Med ball sit upsScore for total reps completed. If all reps are completed, start back at the top Both partners work at the same time on different exercises.

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Balance (1 Rep Every :30 for 10 Min) Metcon Metcon (Time) 4 Rounds 50 Double Unders 6 Power Clean 135/95 or 185/135 8 HSPU

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) 1. Row/ Ski/ or Bike 2. Movement you like 3. Movement you dislike 4. Favorite Core Movement 5. DB MovementThis tabata is your personal tabata. Choose movements wisely. If you need help deciding which movements are best for you, ask your coach

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min at each station Rest 1 Min between Rounds Burpees KB SDHP Vups Overhead Plate Lunge Steps Cal Row or BikeScore for total reps completed

Agate Pass CrossFit – CrossFit Warm-up Partner WOD Metcon (Time) Partner #1 10 Push ups 10 Push Press 10 tricep dips Partner #2 Holds plank Switch when partner #1 is finished Round #1 10 reps Round #2 8 reps Round #3 6 reps Round #4 4 reps Round #5 2 reps CASH OUT: Divide work

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Overhead Squat (5X2) WOD Metcon (Time) 1000m row 21-15-9 Overhead squats 95/65 Wheelies Mountain climbers Bonus Metcon (AMRAP – Reps) Tabata Jump Rope (doubles or singles, your choice) -for 2 min, complete as many jump rope revolutions as you can -rest 2 min -for 1.5 min, complete as

Agate Pass CrossFit – CrossFit Warm-up Thanksgiving Sample Platter WOD Metcon (Time) 5 Rounds 5 Pull-Ups 10 Push-Ups 15 Air Squats Then… 4 Rounds 8 Handstand Push-Ups 15 Kettlebell Swings Then… 3 Rounds 15 Box Jumps 15 Knees-to-Elbows Then… 2 rounds 20 Wall-Balls 30 Sit-Ups Then… 1 Round 50 Burpees

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) Buy-In 400 m Run 4 Rounds: 15 Sit-ups 10 Box Jumps (24/20) 5 Dead lifts (225/155) 10 Dumb Bell Snatch (50/35) 15 Hand Release Push-ups Buy-out: 400 m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swings *Rest 1 min AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg