April 2018

Agate Pass CrossFit – HIIT Warm-up Jog 800 meters Lunge 50 ft Bear Crawl – straight legged 50 ft Downward dog to push up to cobra (5X) Pigeon (3x both legs for 20 Seconds) 10 Squat 10 Push ups Metcon Metcon (5 Rounds for reps) Tabata (8 Rds: 20 sec on, 10 sec off for […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (6×4) Starting at 70-75% 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Front Rack Lunge (95/65 or 135/95) 8 Hang Power Snatch (same weight) 6 Bar Facing Burpees

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Cal Row 10 Wall Balls 10 Ring Row 10 Push ups 10 Walking Lunges with Plate Over Head

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 3 Rounds (20 minute time limit): 20 AB/Ski/ Row 20 Shuttle Runs (50″) 20 Burpees 20 Walking Lunges 20 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) All sets done @ 85% of 1 Rep Max Metcon White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/35

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsSub Ring Rows for pull ups to scale

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Kips AND Dips (AMRAP – Reps) Kips and dips 10 min EMOM Odds=kip practice (any kip practice *TTB, MU, PU, C2B) Even= max dips (ring, ghd, box) Metcon Metcon (Time) 100 Double Unders 60 Wall Balls (20/14) 40 T2B 100ft bear crawl or 50ft HSW Rx+ 40 T2B