Agate Pass CrossFit – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She […]
Agate Pass CrossFit – HIIT Skill/Strength Farmer’s Carry (5 minutes max distance (reps=ft)) WOD Metcon (AMRAP – Reps) Fight gone bad style 3 Rounds of the 5 movements. 1 min max reps at each station. 1. Slam ball 2. Lunge 3. Supermans or back extension 4. 10m Shuttle sprint 5. Scissor Kicks
Agate Pass CrossFit – CrossFit Skill/Strength Metcon (2 Rounds for reps) 10 min. EMOM ODDs= max sit-up or GHD Evens= Double Under Practice 1 score for total Sit up and 1 score for total doubles. WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 4 Min on 1 Min off (start where you left
Agate Pass CrossFit – HIIT Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Death by Dumbell push Press (Starting at 6 up by 2s)
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swings *Rest 1 min AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Cal Row Mountain Climbers Burpees OH DB Lunges Alt DB Snatch
Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk (12 Min Emom) Build to as heavy as possible in 12 sets. WOD Metcon (Time) 21-18-15-12-9-6-3 Cal Row Wall balls 20/14 or 30/20
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment,
Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (6 sets of 4) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAMP 10 Deadlift 225/155 100 ft Broad Jump 15 pull up
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Skill/Strength Personal Goat ? work for Remainder of class.
