July 2018

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 Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 4 Rds 8 hang clean 135/95 or 185/135 6 Front Squats 8 Toes to bar *3 burpees every minute

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 Clean & Jerks (with Dumbells) 10 Box Jumps or Step Ups 10 Burpees 10 Wall Ball Sit-Ups

Agate Pass CrossFit – CrossFit Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Lunge or pistol RX+ 2. DB Snatch 50/35 or 75/50 3. 10m shuttle sprint 4.

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Reps) Tabata (20 sec on, 10 sec rest X8 per movement): Row (Cals) AB Mat Sit ups Wall Balls Plank Wind Shield Wipers After Party Coaches choice

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Kettle Bell Swings 10 Slam Balls Rest 2 Mins 5 Min AMRAP 10 Box Steps/Jumps 10 Squats Rest 2 Mins 5 Min AMRAP 10 Ab Mat Sit-ups 10 Russian Twists AFTER PARTY After Party (AMRAP – Reps) One

Agate Pass CrossFit – CrossFit Skill/Strength Clean and Jerk (15 Mins spent on clean and jerk (form focus)) WOD Metcon (Time) 4 Rounds 21 pull ups or 9 MU 15 box Jump 24/20 or 30/24 9 KB swing 53/35 or (72/53) 20 Min CAP!

Agate Pass CrossFit – CrossFit WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

Agate Pass CrossFit – CrossFit Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (Time) 21-15-9 Shoulder to overhead 115/80 or 155/105 Toes to bar Front rack lunge 5 Rope Climb Buy out or 8RX+

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