September 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 with 1 partner working at a time… 10 min AMRAP 10 Push ups 10 DB box step overs Rest 3 minutes 10 Min AMRAP 100m sprint or row 5 burpees Non-working partner L-Sits*Use one box higher than you […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Time) Partner Sprint 8X100 Each partner runs eight 100’s WOD Metcon (Time) 21-18-15-12-9-6-3 KB Swings 53/35 (70/53 Rx+) Box Jumps 24/20 (30/24 Rx+) V-Ups (TTB Rx+)

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (20 sec on, 10 sec rest ) X 8 Row Squat Box Jumps Push Press Superman

Agate Pass CrossFit – CrossFit Warm-up Strength Paused Front Squat (6×4) Starting at 60-65% 1RM Metcon Metcon (AMRAP – Rounds) 4 Rounds 4 Min AMRAP 5 Hang Clean (155/105)(185/135 Rx+) 30 Double Unders 8 Bar Facing Burpees

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 20 Cal Air Bike walk for 1 min 3 rounds: 20 slam balls 20 kettle bell swings 20 goblet squats 20 ab mat sit up *rest 1 min between rounds Buy Out: 20 Cal row or 200 single jump ropes

Agate Pass CrossFit – CrossFit Warm-up HERO WOD The Six (Time) 6 Rounds 600m Run 6 Power Cleans (175/110) 6 Box Jumps (30/24) 6 Kettlebell Swings (70/53) 6 Over-Bar BurpeeCPL Jake Hartley, 20, PTE Anthony Frampton, 20, and Daniel Wilford, 21, SGT Nigel Coupe, 33, PTE Christopher Kershaw, 19, And PTE Daniel Wade, 20 These

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) Three rounds of Five Movements, 1 minute each: Wall balls Flutter Kicks Kettlebell swings- Russian Jumping Pull-ups Sumo Deadlift Hi-pulls 1 minute rest Log scores for each 3 round

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 (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 1 Rope Climb

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Frannie (Time) First perform “Fran” 21-15-9 Thrusters (95/65) Pull up Rest 2 minutes Complete “ANNIE” 50-40-30-20-10 Double Unders Ab Mat

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) FOUR 5 MINUTE AMRAP’S (AS MANY REPS AS POSSIBLE): 10 box steps/jumps 4 shuttle runs with plate (50′) 1 minute rest 10 sit ups 10 lunge steps 1 minute rest 10 calorie row 10 slam balls 1 minute rest 10 push ups 10