December 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 15 Min EMOM (5 Rounds) 1. 10 cal AB 2. 6-10 Box Dips or GHD Dips 3. 100-150 Jump RopesScore is total reps completed each round AFTER PARTY Metcon (No Measure) 7 Min Abs 1. Plank 2. R Plank 3. Left Plank 4. […]

Agate Pass CrossFit – CrossFit Benchmark WOD Air Force (Time) For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) *4 Burpees at the top of each minute

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 4 Rounds 3 Min AMRAP 500m Row DB Ground to Overheead Max Reps *Rest 3 Mins Between RoundsScore is DB G2OH AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – CrossFit Skill/Strength Handstand Walk progression 10-15 minutes to work on Handstsnd progressions 1. HS hold on box 2. Wall 3. Shoulder touches off box in pike 4. Freestanding Handstand 5. Assisted Walk 6. regular HSW WOD Metcon (Time) 21-18-15-12-9 Hang snatch 75/55 or 95/65 GHD Sit Ups 100ft bear crawl between

Agate Pass CrossFit – CrossFit Skill/Strength 3 Deadlifts + 2 Hang Cleans (9 min EMOM (add every 3rd round)) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 6 Turkish get up 8 Burpee Broad Jump 250m Row or 200 Run *Every 4 minutes 2 Rope climbs

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (9 sets of 3 reps starting at 60%+) WOD Metcon (Time) 2 Rounds: 40 Over the Box Jumps 24”/20” 30 Wall Ball 20#/14# 20 Pullups 10 Renegade Rows 50/35 *18 Minute Time Cap

Agate Pass CrossFit – CrossFit WOD Breasticular Beatdown 3 “Gonads” (AMRAP – Reps) Second Event Announcement!!! RX division “Gonads” 400 meter Run (together) 100 Thrusters 115/80 100 GHD Sit ups (hands touch to floor or 45# plate for woman) 100ft Handstand walk or synchro Burpee Penalty (TBA) Max Rope Climbs w/feet=1 rep Legless=2 reps *15

Agate Pass CrossFit – CrossFit Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 15 min Amrap 20 Sit Ups 50ft Overhead plate Lunge (45/25) 50 Double Unders

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Death x Bupees Metcon (AMRAP – Reps) Death x DB Thrusters