February 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10 min EMOM Odds: Kipping Practice Evens: HSPU Practice/Progressions Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAMP 10 Pistols 20 Dough Boys 30 Double Unders

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (12-15 Mins to Establish new 3RM (touch-n-go)) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2-4-6-8-10..ect KB swing 53/35 Sit up or GHD *100 meter Run after each round

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit Crossfit Open Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy-in 1K Row 21-15-9 Wall Balls Ring Rows Sit-up Buy-Out: 1K Row

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k Row75%-80% max effort for those of you signed up for the Open Max effort if not ? Metcon Metcon (Time) 3 Rds if completing open 5 if not. 10 OHS 75/55 10 Shoulder to Overhead 10 Front rack lunge