WOD

Agate Pass CrossFit – CrossFit Clean and Jerk (1 rep max ) We will focus on C&J over the next 8 weeks, breaking down the components to work on technique, and building strength in each of those components. No rack. C&J is from the floor – find your max! Metcon (No Measure) Pistols – where […]

Agate Pass CrossFit – CrossFit Warm-up Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (7×2) Build to a heavy set of 2 Reps Metcon Metcon (AMRAP – Rounds) 16 Min AMRAP 1 Rope Climb (legless Rx+) 5 Burpee 200m Run

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (3 sets of 3/ 3 sets of 2 reps And 3 sets of 1 rep) WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsCool down with an 800 meter Run.,

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (8×2) Preform 8 sets of 2 reps @ 75-80% of 1 RM or if you have not done a 1 RM go off of feel and don’t built too fast. **15 Min Time Cap** Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Cal Row 1

Agate Pass CrossFit – CrossFit Warm-up Gymnastics Kipping Ropes (EMOM) 10 min EMOM Odd=Double Unders Even=Kipping Practice Metcon Metcon (Time) Buy In=400m Run 21-15-9 S2OH (135/95#) (155/105#) Burpees Buy Out=400m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (1 Rep Max) Clock will start and you will have 15 minutes to establish your one rep max. you do not need to use all the time but you may not go over the 15. The number taken will be the weight established in the 15

Agate Pass CrossFit – CrossFit Warm-up White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD Situps (Max Reps in 3 minutes Rest 2 min. REPEAT) WOD Metcon (Time) 6 Rounds: 10 Deadlifts 185/135— RX+225/185 50/60/70/80/90/100 Double Unders Warm Down

Agate Pass CrossFit – CrossFit Warm-up Benchmark WOD Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an