Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min Partner AMRAP 100m Sprint 16 Alt DB Snatch 10 Box Jumps * Partner 1 does one round and Partner 2 rests then Partner 1 will tag in Partner 2 when round is completed… etc
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (10×2) Start @ 65% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Squat Clean (95/65) (185/135) 8 Toes 2 Bar 11 Box Jump (24/20)
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Annie Squared (Time) 100-80-60-40-20 Double Unders Sit-ups ROM WOD
Agate Pass CrossFit – CrossFit Warm Down Weightlifting Back Squat (7×3) Start @ 65% of 1 Rep Max Metcon Metcon (Time) 5 Rounds 5 Deadlift (225/155) 15 Hand realease Push Ups 200m run
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (2 Rounds for reps) 10 Min EMOM Odds: GHDs Even: Double UndersScore: Round one Odds Round two Evens Metcon Metcon (Time) Squat Snatch (135#/95#) Chest to Bar Pull-up 5-10, 4-8, 3-6, 2-4, 1-2
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (12 Mins 1 Rep Max) You will have 12 mins to establish 1 rep max split jerk Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Hang Cleans (95/65)(135/95 Rx+) 10 Burpee Over bar 100m Run
Agate Pass CrossFit – CrossFit HERO WOD Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135#In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011To learn more about Dae Han click here
Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (5 sets of 5 reps try to start at 68-73%) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAMP 100ff Bear Crawl 200ft Farmer carry 53/35 300 ft shuttle sprint *1 rope climb every 2 mins
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# ROM WOD
