Bear Complex
Agate Pass CrossFit – CrossFit Metcon (No Measure) Sprints!!! Bear Complex (5 rounds for max weight) Power Clean Front Squat Push Press Back Squat Second Push Press
WOD
Happy New Year 2016
Agate Pass CrossFit – CrossFit Metcon (Time) Partner Chipper 100 Slam Ball situps (20/12) 90 Burpees 80 Box Jump Overs (24/20) 70 Goblet Squats (70/53) 60 Wall Balls (20/14) 50 T2B 40 HSPU (L-sit Press as sub) 30 KB SDHP (70/53) 20 Rope Climbs 10 Bar MU (sub 2 CTB PU & 2 Ring Dips
Happy New Year 2016 Read More »
12/30/15
Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (8 X 2) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAMP 1 Rope Climb 10 Overhead Walking Lunge 45/35 20 Dough Boys
12/29/15
Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 1 Round for time 30 Thrusters 95/65 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders AFTER PARTY Metcon (Time) 1-3 Rounds for time 40 cal Row 4 min Rest 20 Cal Row 2 min Rest Beginner=1 Round Intermediate=2 Round RX=3 Rounds
Monday Magic
Agate Pass CrossFit – Just Sweat Metcon (Time) 1000m Row *then* 30 Russian Swings 30 Goblet Squats 30 Pullups 30 DB Push Press 5 burpees EOMOM
12/28/15
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (12 Minutes To Establish 1 Rep Max Back Squat) WOD Metcon (Time) 5 Rounds (for time) 10 Jerks, 155/105 10 TTB (Toes to Bar) 10 Burpees
Quarter til
Agate Pass CrossFit – CrossFit Metcon (Time) 100 DU buy-in 5 Rounds 15 Back squats (155/105) 15 box jumps (24/20) 15 Pull-ups 15 HSPU 50 Wall Ball sit-ups Cash out (20/14) RX+ BS weight 185/135 Sub MU for pull-up/HSPU combo
The Chief
Agate Pass CrossFit – CrossFit L-Sit (Accumulate 2 mins in an L-sit) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
12/21
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight)) WOD Metcon (Time) 4 Rds 25 Cal Row 12 1-arm alternating DB Snatch, 50/35 3 Rope Climbs *substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new
Tommy V
Agate Pass CrossFit – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn
