12/21/17
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Goat work
WOD
“Active Recovery” :)
Agate Pass CrossFit – Open Gym “Actice Recovery” (Time) 100 Squats 90 Sit-ups 80 Double Unders 70 Wall Balls 20/14 800 meter Run 50 Burpees 800 meter Run 30 Box Jump 24/20 20 Pull up 10 cal. Ski sprint
“Active Recovery” :) Read More »
12/20/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD! 30 Min AMRAP 10 Burpees 10 V-Ups 50 Jump RopesOne Partner works at a time
12/19/17
Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) Cal Ski, AB, or Row Slam Balls Wall Balls Medball Twists Box Jumps
12/18/17
Agate Pass CrossFit – CrossFit Warm-up Strength 1 Push Press + 2 Split Jerk (8×1) Push Press and Split Jerk ComplexStart @ 80-85% of Push Press 1 RM Metcon Metcon (Time) 4 Rounds 10 Hang Clean (115/80 or 155/105 Rx+) 2 Rope Climbs 20 Cal Row
12/15/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 cal row 10 Renegade Rows 10 Box Jumps 10 Ring Rows
12/14/17
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55
12/13/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP Snatching Chief 3 Snatches (95/65) 6 Push Ups 9 Air Squats
12/12/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Run 1 Mile or Row a 2K 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Rounds and Reps) 12 Mins 3 Deadlift (135/95) 5 Hang Clean 7 Burpee over Bar
12/11/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m row 20 Med ball sit ups 500m row 20 Med ball sit ups 250m row 20 Med ball sit ups 100m row 20 Med ball sit ups AFTER PARTY Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Seconds
