12/19/17
Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Cal Ski, AB, or Row Slam Balls Wall Balls Medball Twists Box Jumps
December 2017
12/18/17
Agate Pass CrossFit – CrossFit Warm-up Strength 1 Push Press + 2 Split Jerk (8×1) Push Press and Split Jerk ComplexStart @ 80-85% of Push Press 1 RM Metcon Metcon (Time) 4 Rounds 10 Hang Clean (115/80 or 155/105 Rx+) 2 Rope Climbs 20 Cal Row
12/15/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 cal row 10 Renegade Rows 10 Box Jumps 10 Ring Rows
12/14/17
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55
12/13/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP Snatching Chief 3 Snatches (95/65) 6 Push Ups 9 Air Squats
12/12/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Run 1 Mile or Row a 2K 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Rounds and Reps) 12 Mins 3 Deadlift (135/95) 5 Hang Clean 7 Burpee over Bar
12/11/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m row 20 Med ball sit ups 500m row 20 Med ball sit ups 250m row 20 Med ball sit ups 100m row 20 Med ball sit ups AFTER PARTY Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Seconds
12/9//17
Agate Pass CrossFit – CrossFit HERO WOD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here
12/8/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 AB/Ski/ Row 20 Goblet Squats 30 Burpees 30 Walking Lunges 40 KB Russian Twists 40 Russian KB Swings 50 Plate G2OH AFTER PARTY Metcon (Time) 800m Run
12/08/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (8×3) Start @ 65% of 1 RM Metcon Metcon (Time) 5 rounds 60 Double unders 20 T2B 20 Push Ups
