In House ThrowDOWN!
Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Distance) 15 Pulls 10 Deadlifts (135/105) Switch Strength Metcon Metcon Metcon (AMRAP – Reps) WOD 2 Metcon (AMRAP – Reps) WOD 3
In House ThrowDOWN! Read More »
WOD
12/16/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Overhead Squat (5×3) Focus on position 2 sec. down 2 sec. pause Explode Up Metcon Metcon (Time) 50-25, 40-20, 30-15, 20-10, 10-5 Doubles & T2B
12/15/16
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips ROM WOD (Range of Motion Workout of the day)
12/14/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (1×1) You Have 12 Mins to establish a 1 rep max. Metcon Metcon (Time) Buy in: 1000m Row 5 Rounds 10 Hang Power Snatch (95/65) 1 Rope Climb Buy out: 25 HSPU
12/13/16
Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (1×5) 65% of 1RM Back Squat (1×5) 75% of 1 RM Back Squat (2×5) 80% 1RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 6 DB Snatch (50/35) (6 each arm) 6 Burpee Box Jumps (30/24)
12/12/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (5 Rounds for reps) MU and Pull Up Progressions 10 Min EMOM Odds: Max Dips Evens: Kipping PracticeDip Mods: 1. Use a box and go as deep as you can go. 2. Use the least resistance of bands. 3. Use no bands and work on stabilizing small
12/10/16
Agate Pass CrossFit – CrossFit Warm-up HERO WOD PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here
12/9/16
Agate Pass CrossFit – CrossFit Skill/Strength Snatch (Retesting 1 Rep Max) You will be given 15 minutes to Establish your new 1 Rep Max. We are at the end of our 8 week snatch cycle. So if you have been consistent and really worked on improving the movement, you don’t want to miss out on
12/8/16
Agate Pass CrossFit – CrossFit WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups ROM WOD (Range of Motion Workout of the day)
12/7/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Glute-Ham Raises (8×8) WOD Metcon (AMRAP – Rounds and Reps) “Chief Style” 3 Muscle up 6 Hang Squat snatch 95/65 or 135/95 12 Dough Boys 5 Rounds of 3 min. ON. 1 min. OFF
