Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) 10 min Skill EMOM Odds= handstand holds/HSPU work Even= pistol practice WOD Metcon (Time) “Hangry” 5 Rounds 10 hang power clean (135/95) 10 front Squat (135/95) 10 box Jump (24/20)
Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (5 Rounds for reps) FGB style Burpees Cals. Rower Single Arm DB OH lunges 50/35 V-ups or GHD Snatch 95/65 or
Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 2 Rounds of 11 Min AMRAP 2 Min Rest in between (start where you left off) 180 Jump ropes or 60 Doubles 50 Ab mat sit ups 40 Air Squats 30 DB Snatches 20 knee Raises 10 Renegade Rows Metcon
Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 250 Row 20 Overhead lunges 45/25 15 Sit up 10 plate Ground to Overhead
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3x
Agate Pass CrossFit – CrossFit Karen and a mile (Time) 150 wall balls 20/14 1 mile Run (5 Laps) Reps can be broken up how you would like.For example 15 Wall balls 200 meter run *repeat or 400m Run and 30. however you would like but run must be at least a 200. You just
Karen and a mile 9/7/17 Read More »
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 4 Rounds 6 Mins Run 400m 20 Dough Boys Max Wall WalksScore is total Wall walks
Agate Pass CrossFit – HIIT Warm-up Metcon Tabata Tuesday (5 Rounds for reps) Tabata Tuesday Cal Rox Wall Ball Medball Sit up Box Jumps Dips
Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 200m Run 10 Front Rack Lunge (95/65) 8 Shoulder to Overhead (95/65) 4 Bar Burpees ** every 3 Min preform 1 rope climb
Agate Pass CrossFit – CrossFit HERO WOD Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here
