March 2017

Agate Pass CrossFit – CrossFit HERO WOD Paul Pena (7 Rounds for time) 7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-MinutesIn Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.To learn more about Paul Pena click here

Agate Pass CrossFit – CrossFit Crossfit Open CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups OPEN ANNOUNCEMENT 17.5! Last Week of the Year!

Agate Pass CrossFit – HIIT Warm-up WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

Agate Pass CrossFit – CrossFit Skill/Strength Power Clean (7 sets of 3 reps starting @65%+ 1RM) WOD Metcon (AMRAP – Rounds and Reps) Chief Style. (5 Rounds of 3 min AMRAP) 30 Double Unders (3:1) 15 Cals on Rower 10 GHD sit ups

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday! Row/bike/ski/10m shuttle KB Swing Box Jumps or step ups Slam Ball Russian Twist with Slam Ball AFTER PARTY 800m Run (Time) Max Effort 800m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 50 Mountain Climbers 25 Pushups Plank 1 min Jump Rope 1 min ***Rest 1 min***

Agate Pass CrossFit – CrossFit HERO WOD Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope climb

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Slam Balls 20 Burpees 30 Wall Balls 30 Lunges (weighted optional) 40 Double Unders (3:1) Rest 2 Mins 12 Min AMRAP 10 Slam Balls 20 Burpees 30 Wall Balls 30 Lunges (weighted optional) 40 Double Unders (3:1) AFTER

Agate Pass CrossFit – CrossFit Skill/Strength 5k Run (Time) Max Effort 5k RunDAY BEFORE 17.4 KEEPING WORK LIGHT ROM WOD (Range of Motion Workout of the day)