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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 […]

Agate Pass CrossFit – HIIT Warm-up METCON Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 10 Cal Row, Bike, or Ski Erg 10 Sit-ups 10 DB Snatch 10 Air Squats 10 Ring Rows

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (9 sets of 3 REPS 65% start weight off 1RM) 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

Agate Pass CrossFit – CrossFit Skill/Strength Overhead Squat (7 sets of 3 !starting at 75% 1RM) WOD Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (5 Rounds for reps) TABATA TUESDAY 5 movements (8 times each of 20 sec on 10 sec rest): Wall Balls Cal Row/Bike/Ski Erg V-ups Farmer carry (2 reps per length ropes to rig) Kettlebell Swing

Agate Pass CrossFit – CrossFit Labor Day YOU PICK!!! White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/354/20/18 RETEST 35 min time cap Breasticular Beatdown 3 “Gonads” (AMRAP – Reps) Second Event Announcement!!! RX division “Gonads” 400 meter Run (together) 100 Thrusters

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) Four 5 minute AMRAP’s, with 1 minute rest in between AMRAP’s: AMRAP #1: 10 Slam Balls 10 Lunge AMRAP #2 10 Box Steps ( or jumps) 10 Ring Row AMRAP #3 10 Burpees 10 Shuttle Run (5 reps per 50 feet) with plate

Agate Pass CrossFit – CrossFit WOD

Agate Pass CrossFit – CrossFit HERO WOD Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt.

Agate Pass CrossFit – CrossFit Warm-up Strength Push Press (6×6) Starting at 55% of 1 Rep Max Metcon Metcon (Time) 21-15-9-6-3 Hang Snatch (95/65 or 115/80) Cal Row Vup (GHD Rx+)