Agate Pass CrossFit – HIIT Warm-up 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 (Time) 3 rounds 30 KB front rack lunge 100m Farmers Carry 30 Goblet squats […]
Agate Pass CrossFit – CrossFit HERO WOD PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here
Agate Pass CrossFit – HIIT WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats AFTER PARTY COACHES CHOICE
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) Chief style 3 on 1 off for 5 Rounds. 4 pistols or weighted (25/15) 6 Hand Release or Ring Push up 8 V-up
Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (15 mins to find 1RM) WOD Metcon (Time) 3 Rounds 20 Wall Balls (20/14) 15 Pull Ups 10 Deadlifts (225/155) – Rest 5 mins – 3 Rounds 10 Deadlifts (225/155) 15 Pull Ups 20 Wall Balls (20/14)
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 HERO WOD Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbellsIn honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012To learn more about Kevin click here
Agate Pass CrossFit – CrossFit Skill/Strength Halting Snatch Grip Deadlift (10 min EMOM) WOD Metcon (Time) “Francis” (short and fierce) 9-15-21-15-9 Thrusters (95/65) Pull Ups
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
