March 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 120 Jump Ropes (or 60 Double Unders) 8 DB Hang Cleans 10 DB Shoulder Press 200m Run 8 DB Hang Cleans 10 DB Shoulder Press 500m Row 8 DB Hang Cleans 10 DB Shoulder Press 21 AB Cals 8 DB Hang Cleans 10 DB Shoulder to […]

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (5 sets of 5 reps) WOD Metcon (AMRAP – Rounds and Reps) 5 mins on 1 Min off for 3 Rds 100ft Bear crawl or 50ft HSW 10 V-Ups or GHD 10 Deadlifts 155/105 or 225/135

Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (Form/technique practice. Then..30 reps for time) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsScaled Lighter KB Banded or jumping pull ups Competitors version 400 meter sprint 21 KB swing 70/53 12 c2b or 9 Muscles ups

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Lisa’s New Puppy Warm Up Metcon (5 Rounds for reps) TABATA (20 SEC ON, 10 SEC REST X 8 FOR EACH OF THE 5 MOVEMENTS): CAL ROW KETTLE BELL SWING BOX STEP OR JUMP WALL BALL SIT-UP DOUGH BOYS RECORD TOTAL SCORES FOR EACH OF THE

Agate Pass CrossFit – CrossFit Warm-up Strength Shoulder Press (9-7-5-3-1) 9@55% 7@65% 5@75% 3@85% 1@95% Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 30 Double Unders 3-6-9-12-15-18. . . Power Snatch (95/65 or 135/95Rx+)Up by 3’s

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Reps) 30 Seconds of each movement with 10 Second Transition: 3 Rounds of: Ring Row Slam Ball Box steps or Jumps Wall Balls Cal Row Ab Mat Sit ups Cal Air Bike Farmer Carry Plank Russian Twists Russian KB Swings Push ups Shuttle Run with Wall

Agate Pass CrossFit – CrossFit 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit up or V-up if modifying) *every 2 min. 5 Burpees

Agate Pass CrossFit – CrossFit HERO WOD Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-upsIn honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011To learn more about Moore click here

Agate Pass CrossFit – CrossFit Warm-up WOD Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Hollow Rocks 10 DB S2OH Rest 2 Mins 5 Min AMRAP 10 Dips (off box or GHDs) 10 Mountain Climbers (R&L=1) Rest 2 Mins 5 Min AMRAP 10 Wall Balls 10 Med Ball Twists AFTER PARTY 2 min