Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (At 85-101% 1RM) WOD Metcon (Time) 5 Rounds 50ft Handstand Walk 10 pistols 50 Ft Handstand Walk 10 Toes to bar Scaled *If you want to still work on HSW but are just learning you can sub to 25ft walks instead of 50 feet *3 wall walks sub […]
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls Burpees Alt DB snatch V up Jump rope
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (6 sets of 5 reps at 65-75% 1RM) WOD Metcon (Time) 27-21-15-9 Calorie Row Snatch 75/55 Overhead Squats
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed.
Agate Pass CrossFit – CrossFit WOD “Actice Recovery” (Time) 100 Squats 90 Sit-ups 80 Double Unders 70 Wall Balls 20/14 800 meter Run 50 Burpees 800 meter Run 30 Box Jump 24/20 20 Pull up 10 cal. Ski sprint
Agate Pass CrossFit – CrossFit WOD Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsScaling this WOD This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. Intermediate Option 4 rounds for time of: Run 800 meters
Agate Pass CrossFit – HIIT Warm-up Metcon Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Minrecord first round time for records Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 1k Row 20/18/16/14/12/10/8/6/4/2 Wipers (Mod Russian twists with plate) 2/4/6/8/10/12/14/16/18/20 Burpee over bar (Mod Regular Burpee) Buy Out 800m Run
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD ATHLETES CHOICE ??? PICK ONE ☝️ CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65#
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Agate Pass CrossFit – CrossFit Skill/Strength Push Jerk (7 sets of 2 @80-88% 1RM) WOD Metcon (Time) 21-15-9 DB Snatch 50/35 Single arm OH DB lunge *300ft Farmer carry after each round 53/35 or 70/53 Buy out with 400 meter run ? ?♀️
