April 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TAXDAY: Wall balls Shuttle run Push press Jump rope V up

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (Time) 5 Rounds 200m Run 12 Burpee Box Jump Over (24/20) 6 Hang

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Box Jumps Or Steps 100 Russian KB Swings

Agate Pass CrossFit – CrossFit Warm Down Weightlifting Snatch Balance (12 Min EMOM) Metcon Metcon (Time) 30-20-10 DB Thrusters (45/25 or 50/35) Vups

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click here

Agate Pass CrossFit – HIIT Warm-up Metcon () Metcon (5 Rounds for reps) TABATA Style Thursday: Cal row Slam balls Wall ball SU Air Bike calls Box step/jump

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7×3) Starting @ 70-75% of 1RM Metcon Metcon (3 Rounds for reps) 4 Min AMRAP 14/12 Cal Row 14 Deadlift (225/155) 14 Burpees Rest 2 min 4 Min AMRAP 14/12 Cal Row 12 Deadlift (225/155) 12 Burpees Rest 2 Mins 4 Min AMRAP 14/12 Cal Row

Agate Pass CrossFit – HIIT Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats New Section 1000m Row (Time) Max Effort 1000m Row

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Bear Complex or Cindy Barbell or Body Wieght… Athletes Choice Bear Complex (5×7) Power Clean Front Squat Push Press Back Squat Second Push Press5 sets or 7 without dropping the bar during the 7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Rounds of 1 minute each of: Row/Bike/Ski Sit-up Jump Rope 1 minute rest