February 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Mins 12 Goblet Squat 12 Knee Raises or Knees to Elbow 200m Row Rest 1 Min

Agate Pass CrossFit – CrossFit Benchmark Thursdays 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 minuteMen will use a 95lb barbell. Women will use 65lbs.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 5 Rounds 3 min AMRAP 10 KB Swings 50 Jump Ropes 10 Vups 50 Jump ropes Max Push-ups *Rest 1 Min between roundsScore is Push ups

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (Time) 4 Rounds 21 KB swing 53/35 or 70/53 12 Pull ups or C2B 200 meter Run ?‍♀️ ? Scales KB options= scale to lighter weight or Russian PU options= Banded/jumping/ring row Run option=250 Row or 100m Run

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 min Burpees 1 min REST

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Deadlift + 2 Hang Power Clean (10×1) 10 Min EMOM 2 Deadlifts + 2 Hang Power CleanOption A. Built to AHAP Option B. Stay at same weight for Strength Option C. Go light and work on form WOD Metcon (AMRAP – Rounds and Reps) Chief Style 5

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 Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 DB Thusters 7 Ring Row 7 cal Row Rest 1 min between Rounds AFTER PARTY

Agate Pass CrossFit – CrossFit Back Squat (5 sets of 5 Reps @65-75%1RM) *If you do not have a 1RM the options will be… 1. find a new 5 Rep max 2. work on form/technique improvement. 3. mobility restrictions that you might like to work on (go very light and go higher Reps to improve

Agate Pass CrossFit – CrossFit HERO WOD Pike (Time) 5 Rounds for time of: 20 Thrusters, 75# 10 Strict Ring Dips 20 Push-ups 10 Strict Handstand Push-ups 50m Bear CrawlIn honor of U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, ArizonaTo learn more about Pike click here