10/4/17
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (10 min EMOM) Metcon Metcon (Time) 20 Burpee Box Over (24/20) 15 chest 2 bar 800m Run 15 chest 2 bar 20 Burpee Box Over
WOD
10/3/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday AB Cals DB Thrusters DB shoulder racked Lunges Dough Boys Super mans or Back ext
10/2/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 with 1 partner working at a time… 10 min AMRAP 5 renegade rows 10 DB box step overs Rest 3 minutes 10 Min AMRAP 100m sprint 5 burpees over the partner*Use one box higher than you normally do
9/30/17
Agate Pass CrossFit – CrossFit Warm-up HERO WOD DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click here DG (AMRAP – Rounds and Reps) 10-Minute
9/29/17
Agate Pass CrossFit – CrossFit WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed
9/28/17
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit up or V-up if modifying) *every 2 min. 5 Burpees
9/27/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Hang Power Snatch (10×3) Metcon Metcon (Time) 10 down to 1 by ones. Wall ball 20/14 or 30/10 Kettle bell swing 53/35 or 72/44 Burpee
9/26/17
Agate Pass CrossFit – CrossFit Skill/Strength Metcon (Weight) Snatch Balance 1 Rep every 20 seconds for 10 min. (Focus on speed under bar and a solid catch at the bottom) WOD Metcon (AMRAP – Rounds and Reps) 20 minutes 20 cals. On Rower 20 lateral hops over Rower 20 Dough Boys Every 2 minutes max
9/25/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins Sprint 100m AFTER PARTY
