February 2018

Agate Pass CrossFit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) […]

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Fight Gone Bad Style 3 Rounds Cal Row Renegade Rows Wall Balls Med Ball Sit ups Box Jumps *Rest 1 Min Between Rounds

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (Establish a 1RM in 12 mins.) Back Squat (2 x max reps at 50% of the days 1RM) Rest 2 mins between sets WOD CrossFit Games Open 18.zero (Time) 21-15-9 Dumbbell Snatches 50/35 Burpees Jumping Over the DumbbellsTo learn more about CrossFit Games Open 18.zero click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds 8 Plate G2OH 10 Ring Rows (or Pull ups) 20 Vups Run 200m Rest 30 Sec Then… 2 Rounds 6 Plate G2OH 8 Ring Rows (or Pull ups) 18 Vups Run 200m Rest 1 Min Then… 2 Rounds 4 Ground to Overhead 6 Pullups

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (15 minutes to complete 10 sets) 1. go light or from power/hang… work on form/technique 2. stay at same weight for entire 10 sets 3. Build to as heavy as possible WOD Metcon (Time) 4 Rounds 3 Rope Climb/ legless

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press

Agate Pass CrossFit – CrossFit Skill/Strength Kipping Pull up/t2b practice/MU progression (AMRAP – Rounds and Reps) 15 minutes to practice. WOD CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps) 14-Minute AMRAP of: 100 Double-Unders 50 Wall-Ball Shots, 20# / 10# 7 Muscle-ups *9 Foot Target* CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – CrossFit HERO WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

Agate Pass CrossFit – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Sydneys Bday WOD “21 RUN” 21 minute AMRAP Buy in=1997 meter Run (6.5 laps) Then. 21 Pull up 21 Front Rack Lunges 75/55 21 Toes to bar 21 Box Jump 24/20 21 Cal bike/row/ski Get as far as possible in 21 minutes SCALES