May 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10-15 minutes going over EACH of the movements and practicing form/technique on all of them. Benchmark Thursdays WOD Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb […]

Agate Pass CrossFit – HIIT Warm-up Benchmark WOD 1000m Row (Time) Max Effort 1000m Row METCON Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 SUMO Deadlift HighPull 10 Box Jumps 10 Russian Twists 50 Jump Rope

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (5 Rounds for reps) TABATA: FARMERS CARRY (1 REP/50 FT) WALL BALLS SQUATS WALL BALL SIT-UPS SLAM BALLS

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7×4 starting at 65% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 Min off for 3 Rounds 11 KB swings 53/35 70/53 7 Box Jumps 20/24 or 24+/30+ Three burpees EMOM including 0:00

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) 4X5 MIN AMRAPS (WITH 90 SEC REST BETWEEN) #1 7 CALS ROW 7 BURPEES #2 7 KB SWINGS 7 LUNGES #3 7 SIT-UPS 7 RING ROWS #4 7 HANG DUMBELL SNATCH 7 BOX JUMPS

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10 Min EMOM) Every Min on the Min preform 3 touch and go power cleans. Work up to heavy set. Metcon Metcon (Time) 5 Rounds 10 HSPU 20 GHD Sit Up 200m Run

Agate Pass CrossFit – CrossFit Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many

Agate Pass CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Agate Pass CrossFit – CrossFit Warm-up WOD Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

Agate Pass CrossFit – HIIT Warm-up Metcon HIIT (AMRAP – Reps) 7 Min AMRAP: 7 KB Swings 7 Plate G2OH Rest 1 Minute 7 Min AMRAP: 6 Calorie Row 6 Burpees Rest 1 Minute 7 Min AMRAP: 5 Russian Twists w/ WB 5 AB Mat Sit-ups*One partner completes a full round, then the second partner