January 2018

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (EMOM for 10 minutes AHAP) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 11 minutes AMRAMP 25 Double Unders 20 GHDs 15 Pushups 10 Chest to Bar Pullups SCALED 75-50 singles 20 Sit Ups OR v-Ups […]

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (At 85-101% 1RM) WOD Metcon (Time) 5 Rounds 50ft Handstand Walk 10 pistols 50 Ft Handstand Walk 10 Toes to bar Scaled *If you want to still work on HSW but are just learning you can sub to 25ft walks instead of 50 feet *3 wall walks sub

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls Burpees Alt DB snatch V up Jump rope

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (6 sets of 5 reps at 65-75% 1RM) WOD Metcon (Time) 27-21-15-9 Calorie Row Snatch 75/55 Overhead Squats

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed.

Agate Pass CrossFit – CrossFit WOD “Actice Recovery” (Time) 100 Squats 90 Sit-ups 80 Double Unders 70 Wall Balls 20/14 800 meter Run 50 Burpees 800 meter Run 30 Box Jump 24/20 20 Pull up 10 cal. Ski sprint

Agate Pass CrossFit – CrossFit WOD Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsScaling this WOD This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. Intermediate Option 4 rounds for time of: Run 800 meters

Agate Pass CrossFit – HIIT Warm-up Metcon Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Minrecord first round time for records Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 1k Row 20/18/16/14/12/10/8/6/4/2 Wipers (Mod Russian twists with plate) 2/4/6/8/10/12/14/16/18/20 Burpee over bar (Mod Regular Burpee) Buy Out 800m Run