May 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Press + 2 Split Jerk (9 x 1) Push Press and Split Jerk Complex9 sets increasing weight every 3rd set Metcon Metcon (Time) 6 Rounds 8 Burpee Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) 32 Double Unders 16 Min time capModify to […]

Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (10-15 focused minutes on Turkish Get up ) “Quality over quickness” Beginner: form/technique work Intermediate: work on cycling and cutting rest times/form improvement work Advanced: heavy controlled Reps Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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 Warm-up Skill/Strength Deadlift (10 Min EMOM) Start @ 65-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Balls (20/14)(30/20) 10 Vups (GHD Rx+) 5 Wall Walks (25ft HS Walks Rx+)

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) Buy-In 400m Run or 500m Row Run 200 meters or Row 250 meter after each movement: 25 Push-ups 25 Wall Balls 25 Sit ups 25 Goblet Squats Buy-Out 25 Burpees

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Single arm DB Hang clean and jerk ??‍♀️ (4 Rds left 4 Rds Right..ALTERNATING)

Agate Pass CrossFit – HIIT Warm-up Metcon (5 Rounds for reps) TABATA 8X (20 sec work & 10 sec rest) for each movement: Row for Cals Squats Dips (off Box or GHD’s) Lunges Mountain Climbers

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM 1 Hang Clean + 3 Front Squats Beginner – stay light and work on form/technique Inter – Build slowly and work on form/technique Adv – Start @ 60% Front Squat and build to AHAP WOD Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: Start

Agate Pass CrossFit – HIIT Warm-up Metcon (3 Rounds for reps) 3 Rounds (1 min each): Box Jumps Ab Mat Sit-ups Russian KB Swings Burpees Ring Rows Rest 1 min

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch boxCanadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013To learn more about Jennifer click here