Tabata Thursday
Agate Pass CrossFit – CrossFit (compare to 08/21/15) Split Jerk (15 min to establish 1 rep max) Metcon (5 Rounds for reps) Tabata Pull-ups V-ups Ring dips Row for Calories Russian Twist
WOD
10/21/15
Agate Pass CrossFit – CrossFit Turkish Get Up (Form work. Then…30 Turkish Get Up for time) Strength Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m run – AMRAP Kettlebell Swing 53/35 or 70/53 ROUND 2 200m run – AMRAP Goblet Squat 53/35 or 70/53 ROUND 3
10/20/15
Agate Pass CrossFit – CrossFit Warm-up Metcon (3 Rounds for reps) Each 3 AMRAPS will be counted separately and added as Reps for each 3 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Front Squat (95/65) 10 Box Jump Overs (24/20) –Rest 2 mins– Metcon (AMRAP – Rounds and Reps) 8 min AMRAP
Jackie N Squats Retest from November 8th
Agate Pass CrossFit – CrossFit Warm-up RETEST FROM 9/8/15 come see how much you have improved!!! Skill/Strength Sumo Deadlift (5×3) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Jackie N Squats Retest from November 8th Read More »
Jackie N Squats
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (5×3) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
10/17
Agate Pass CrossFit – CrossFit WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
10/16/15
Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 Deadlifts + 2 Hang Cleans (Every 90 seconds for 12 Minutes) WOD Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10/20/30/40/50/60/70….ect… Double Unders 10/11/12/13/14//15/16…ect Burpees
10/15
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (1 rep every 30 seconds x 20 (Form work) 55-75%1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 Min AMRAP’S 3 Renegade Rows 50/35 6 Handstand Push Up (Strict) 9 Wall Ball 20/14
10/14/15
Agate Pass CrossFit – CrossFit Warm-up Metcon Death By 10 meters (AMRAP – Rounds) Death by 10m Start at round 6 and continue adding one return trip until you fail Weightlifting Overhead Squat (10 mins to establish 1 rep max) Metcon Metcon (Time) 4 Rounds 3 Rope Climb 1 Leg Crank 15 GHD sit ups
labor day
Agate Pass CrossFit – CrossFit WOD widow maker (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Double Under (3:1 singles) 15 Burpee 15 Box Jump (24/20) 15 Pull up Back Squat (5 sets of 3 reps @70%+)
