June 2015

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean (10 min EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 thrusters (95/65) or (115/85)Rx+ 1 rope climb or Legless RX+ rest 3 min 7 min AMRAP 7 V-ups 7 Lunge Jumps

Agate Pass CrossFit – CrossFit Warm-up WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Back Squat (5×3 @75-80 after FGB)

Agate Pass CrossFit – CrossFit Metcon (Time) in teams of 2, Complete 6 Rounds for time of 5 strict HSPU 10 Power clean (135/95) 15 Burpees 20 KB swings 25 wall balls

Agate Pass CrossFit – CrossFit Happy Friday! Skill/Strength Deadlift (15 Minutes to establish a 3 Rep Max (touch n go)) Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 8 min Amrap 12 KB Swings (53/35) or RX+ (70/53) 12 Box Jumps 24/20 (36/30) Rest 4 min 8 min Amrap 12 Chest

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (10 Min. EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) DOUBLE DRIBBLE (AMRAP – ROUNDS AND REPS) 10 Min AMRAP of: 15 Wall Balls (20/14) 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up 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 WOD Metcon (Time) 4 Rounds 200m run 15 Burpees 7 Front Squat (115#/85#) or RX+ (155/105)

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Basketball 20 Min AMRAP 100ft Bear Crawl 2 Rope Climbs 10 GHD sit-ups (weighted is an option) 200ft Farmer Carry 5 Box Jumps Every 2 mins on the minute (36/30)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 hang clean+ 1 Jerk (10 min EMOM) WOD Metcon (Time) “Hammies” 3 Rounds for time of: 400 m Run 12 Dead-lifts (225/155) 21 Box Jumps (24/20)

Agate Pass CrossFit – CrossFit Metcon (Time) 4 Rounds for time (Rower set up on the concrete) 500 meter row KB farmer carry to the wall (24k/16k) 10 HSPU 20 ab-mat sit ups KB farmer carry back to rowers Run 400 meters *COMPARE TO JULY 5, 2014*

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (12-15 mins to establish 1 Rep Max Split Jerk) Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn