February 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (Time) 5 Rounds 100ft bear Crawl 10 Sit Ups or GHD Sit Up 10 Deadlift (185/135) 10 KB Swings (53/35)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 with 1 partner working at a time… 10 min AMRAP 10 Push ups 10 DB box step overs Rest 3 minutes 10 Min AMRAP 100m sprint or row 5 burpees Non-working partner L-Sits*Use one box higher than you

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5-5-4-4-3-3) Tabata Tuesday Metcon (5 Rounds for reps) Row for Cals Ring Dip HSPU T2B Lunge for Distance (5ft=1R) Scaled Row For Cals Box Dip Stink Bugs Knee Raise Lunge for Distance

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (20 sec on, 10 sec rest ) X 8 Row Squat Box Jumps Push Press Superman

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 20 Cal Air Bike walk for 1 min 3 rounds: 20 slam balls 20 kettle bell swings 20 goblet squats 20 ab mat sit up *rest 1 min between rounds Buy Out: 20 Cal row or 200 single jump ropes

Agate Pass CrossFit – CrossFit 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)PREP FOR THE OPEN!!!!! WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box

Agate Pass CrossFit – CrossFit Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click hereSOLO OR PARTNER SPLIT IN 2

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Sit-ups Bike (Cals) Slam Balls Row (Cals) Note: Farmer Carry 100 feet – Every 2 minutes

Agate Pass CrossFit – CrossFit Skill/Strength WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Min AMRAP 1x Alt DB Snatch (1,2,3..) 2x Burpees (2,4,6..,) Then Rest 1:30 Min 5 Mins AMRAP 1x Alt DB Snatch 2x Burpees Then Rest 1:30 3 Min AMRAP 1x Alt DB Snatch 2x Burpees