February 2017

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Jog 800m Group Warm up Metcon Metcon (5 Rounds for reps) Tabata Jump Rope (Double Unders) Ab Mat Sit Ups (GHD’s) Push Ups Goblet Squats Supermans (Back Extensions)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch Balance (3 REPS EMOM 10 MIN) focus on speed under the bar!! Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 200m Run 7 Power Snatches (115/75) or 135/95RX+ 7 C2B

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (5×2) Starting @ 90 to 95% of 1 Rep Max Metcon Metcon (Time) 400m Run 20 HSPU 30 Russian KBS (70/53) 40 Vups or GHDs (Rx+) 400m Run 40 Vups or GHD (Rx+) 30 Russian KBS 20 HSPU 400m Run

Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row for 6-7 min Group warm up Metcon Metcon (5 Rounds for reps) 3 min AMRAP Run 200m Max Gob Squat **Rest 1 min 3 min AMRAP Erg 200m Max Burpees **Rest 1 Min 3 min AMRAP AB 200m Max Slam Ball **Rest 1 Min 3

Agate Pass CrossFit – CrossFit HERO WOD Scooter (AMRAP – Rounds and Reps) 30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click here

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

Agate Pass CrossFit – HIIT Warm-up Metcon Warm-up (No Measure) Tabata AB, Row, or Erg Group warm up focusing on hips, shoulders, Hamstrings, and Achilles. Metcon (Time) 300 singles or 100 Doubles 50 Ab mat Situps 40 Wall Ball 30 Plate Ground to Overhead 50 Med Ball Russian Twists *Rest 2 mins* 50 Med Ball

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Rowing Nancy (Time) ROWING NANCY 5 Rounds 500 meter Row 15 Overhead Squats ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Warm-up (No Measure) 500m Row Warm up movements as a group Metcon (Time) Filthy Fifty HIIT Style!! 50 Box jumps or Step ups 50 Ring Rows 50 Kettlebell swings 50 steps Walking Lunge 50 Knees Raises 50 DB Push press 50 Superman 50 Wall balls 50 Burpees 50

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Distance) Max distance farmer carry 1 min on 1 min off for 6 Rounds WOD Metcon (Time) “All The Way Up” 20-18-16-12-10* Dumbbell Snatch 50/35 *After each round: 50 Double-unders 100′ Walking Lunge