TURKEY TROT
Agate Pass CrossFit – CrossFit
WOD
11/23/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (12 min. EMOM ) WOD Metcon (3 Rounds for reps) AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-up
11/22/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (9 sets of 3 reps) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35) 12 Box Jump (24/20) 6 Snatch (95/65) 1 Rope Climb
11/21/16
Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 4 reps (70%+)) WOD Metcon (Time) 10 down to 1 by 1 Clean and Jerk (135/95) HR Push-up
11/19/17
Agate Pass CrossFit – CrossFit Warm-up HERO WOD Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click here
11/18/16
Agate Pass CrossFit – CrossFit Warm-up Strength snatch complex 1 Snatch 10 min every min on the min – for 10 total reps: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 7 Rounds 1 Rope Climb 50ft Farmer Carry (53/35#)to rig 10 Power
11/17/16
Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups ROM WOD (Range of Motion Workout of the day)
11/16/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 MIN. EMOM Odds= Max HSPU (45 seconds) Even= Max GHD or Sub ab-mat (45 seconds) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 Box Jump (24/20) 12 Push Press (115/80) 9 Toe to Bar
11/15/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Turkish Get Up (Form Work then..30 for time) WOD Metcon (Time) Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (53/35)
11/14/16
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Front Squat + 1 Jerk (EMOM 12 MINS) Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (185/125) or (225/155)
