Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here
Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (30 for time AHAP) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Overhead Squat 75/55 10 Bar facing Burpees 15 SDHP 75/55
Agate Pass CrossFit – CrossFit Warm-up WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) DB Jackie 1000m Row 50 DB Thrusters 30 Ring Rows ROM WOD
Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (7×3 @70-75% (for ALL sets)) WOD Metcon (Time) Buy in 1000m row Then 5 rounds 15 Russian KB swings 70/53 15 Hand release Push Ups Buy out 1000m row
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD 100 Box Jumps 200 Wall Balls 300 Ab Mat Situps 400 Jump Ropes ( Try for Doubles)Partner A works, Partner B runs 200m. When Partner B gets back from their run, they pick up where Partner A left off and Partner A runs 200m.
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5 sets of 5 reps) WOD Metcon (AMRAP – Rounds and Reps) 14 min Amrap 14 Single Arm DB Push Jerks (50/35) 14 Toes to Bar * 7 Right Arm/ 7 Left Arm *
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope KB Swings Plank Bear Crawl (25 ft=1 Rep) Walking Lunges
Agate Pass CrossFit – CrossFit Warm-up Behind The Neck Jerk (12 Min to Find 1 RM) Metcon Metcon (Time) 7 Rounds 5 Squat Cleans (135/95) 10 Cal Row 30 Double Unders
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 8 Min AMRAP 15 Russian KB Swings 15 Plate Ground to Overhead Rest 1 Min 8 Min AMRAP 12 Calorie Row 12 Burpees Rest 1 Min 8 Min AMRAP 10 Ring Rows (or Pull Ups) 10 Wall BallOne partner completes
