6/28/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 800m Run 8 Rounds 8 Buprees 8 Knee raises (or Toes 2 bar) 12 Goblet Squats Buy out: 800m run
WOD
6/27/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday Row, Ski, or Bike Cal DB Thruster Russian Twist with Plate Renegade Rows Speed Skaters
6/26/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (11 Min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 16 Wall Balls (20/14) 8 Deadlifts (155/105)
6/24/17
Agate Pass CrossFit – CrossFit HERO WOD Bruck (Time) 4 Rounds for time of: 400m Run 24 Back Squats, 185# 24 Jerks, 135#In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here
6/23/17
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run METCON Metcon (AMRAP – Rounds and Reps) 14 AMRAP 6 Turkish Get Ups (53/35) 10 Pull ups 10 Vups
6/23/17 HIIT
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row or 30 AB Cal Then… 24/18/15/12/9 DB Thrusters 9/12/15/18/24 Burpee Box Jumps Finish with… 30 Cal Bike or 1000m Row
6/22/17
Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) Karenish 150 Wallballs * if you break run 100m or row 150m
6/21/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 200m run 21 OH Plate Lunges 15 G2OH with plate 9 Burpee 2 Plate
6/20/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope Dips Dough Boys Box Jumps KB Sumu High Pulls
6/19/17
Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for time) 5 rounds Row 25 Cal. 30 Wall Balls (20/14) -Rest 2 mins between rounds-*record time for each round*
