Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Jog 400m Sprint 200m Group Warm up Metcon Metcon (Time) DBell Day 10 DB Thrusters 50 Jump Ropes 10 Renegade Row 50 Jump Ropes 10 DB Snatch 50 Jump Ropes Rest 1 min X3 AFTER PARTY 2k Row (Time) Max Effort 2k RowDoes not have to […]
Agate Pass CrossFit – CrossFit Skill/Strength Alternating TABATA Ring Dips (TABATA RING DIP ) Inverted Ring Rows (TABATA ) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 off for 3 Rounds 2 ropeclimb 5 Front Squat (155/105) (205/155)
Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Row 4-6 mins Group warm up Metcon Metcon (Time) 5 Rounds 100 jump ropes Bearcrawl 25″ 15 KB Swings Broad jump 25″ 9 rope pulls Sprint ropes 2 Rig and back with med ball overhead ***rest one min*** ROM WOD (Range of Motion Workout of the
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is
Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) 800m Jog Group Warm up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 2 Turkish Get ups (one each side) 6 Box Jumps (or Step ups) 10 Burpees ***Rest 1 Min*** AFTER PARTY Metcon (Time) 400m Farmer Carry
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (4×6) Start @ 50% Metcon Metcon (Time) 5 Rounds 20 Double Unders 10 GHD 20 Double Unders 10 Snatch (95/65)(135/95) (20 min time cap)
Agate Pass CrossFit – HIIT Warm-up Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the other rests *** each parter is to complete all 8 rounds (Score is based on individual rower) Metcon Metcon (5 Rounds for reps) Tabata Tuesday Superman’s DB Presses Wall Balls DB rows Vups
Agate Pass CrossFit – CrossFit Skill/Strength Handstand Walk progression 10-15 minutes to work on Handstsnd progressions 1. HS hold on box 2. Wall 3. Shoulder touches off box in pike 4. Freestanding Handstand 5. Assisted Walk 6. regular HSW WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by
Agate Pass CrossFit – HIIT Warm-up Metcon (No Measure) Tabata Row Group Warm Up (No Measure) Warm up Movements as a group Metcon Metcon (Time) 2 Rounds 20 Cal Row Rest 30 sec 20 Alt Jumping Lunges Rest 30 sec 20 Burpees Rest 30 sec 20 Goblet Squats Rest 30 sec 20 Slamm Bals Rest
Agate Pass CrossFit – CrossFit Skill/Strength Front Squat (7 sets of 3 building to AHAP) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
