Agate Pass CrossFit – CrossFit HERO WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
Agate Pass CrossFit – CrossFit WOD You must come to find out….do you dare???
Trude’s Birthday ? Mystery WOD 8/4/17 Read More »
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 3 Rounds 30 DB Lunges 30 Dough boys 30 DB Push pressScore for total time
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min on 1 min Rest 100m 10 Goblet Squat 10 V-up 10 Burpees
Agate Pass CrossFit – CrossFit Skill/Strength Push Press (8 sets of 2 @70-80%) WOD Metcon (4 Rounds for reps) 4 Rounds (Fight Gone Bad style) 1. Double Unders 2. DB Snatch 50/35 3. OH lunge w/ DB Overhead 50/35 4. Handstand hold REST
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3) WOD Metcon (Time) 4 Rounds 20 GHD 15 wall balls 20/14 or 30/20 10 burpees 5 High Box Jumps 30/24 38/30
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 Deadlifts + 2 Hang Cleans (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min on 1 off 2 Rope climb 4 Turkish Get up 53/35 70/53 6 Goblet Squat 53/35 70/53 8 KB Swing 53/35 70/53 (American)
Agate Pass CrossFit – CrossFit HERO WOD Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps
Agate Pass CrossFit – CrossFit Warm-up 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 (Time) 5 Rounds 500 meter Row 200 FT Farmer Carry w/plates 35/25
Agate Pass CrossFit – CrossFit Warm-up WOD Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press ROM WOD (Range of Motion Workout of the day)
