March 2018

Agate Pass CrossFit – CrossFit Skill/Strength Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds WOD Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 […]

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 – CrossFit Warm-up Skill/Strength Metcon (Weight) 2 Power Cleans + 3 Front Squats (9 sets in 15 min) Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds – 4 minutes of work & 90 sec rest 3 Shoulder to overhead 95/75 or 155/105 6 Toes to Bar 9 Broad Jump

Agate Pass CrossFit – CrossFit Skill/Strength 2 Pow Clean + 3 Front Squats (9 sets in 15 min) 2 Power Cleans then 3 Front Squats WOD Metcon (Time) 4 Rounds 4 min work. :90 res 3 shoulder to overhead 95/75 or 155/105 6 Toes to bar 9 Broad Jump

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when both partners have finished. If 1 partner finishes before the other, that partner may rest until the other partner

Agate Pass CrossFit – CrossFit Skill/Strength WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout.

Agate Pass CrossFit – CrossFit Crossfit Open Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swing 800 meter Run Buy out run Walk for 3 minutes. Then…SKI ERG MAX 2 MIN AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Barabra HIIT STYLE! (Time) 3 Rounds 20 Ring Rows 30 Burpess 40 Sit-ups 50 Squats *Rest 3 mins between rounds (If you only want to rest 1 minute like the 9 0clock and be crazy you can do that too 🙂 Make sure to post how