May 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY Row Cal Wall Balls Med Ball Twists Ring Rows (Pull Ups) Walking Lunges

Agate Pass CrossFit – CrossFit WOD Metcon (Time) “Hangry” 5 Rounds 10 hang power clean (135/95) 10 front Squat (135/95) 10 box Jump (24/20) Skill/Strength 800m Run (Time) Max Effort 800m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 6 KB swings 6 Push Ups 9 Air Sqauts * Rest 1 Min AFTER PARTY Metcon (Calories) 2 Mins Max Cal on AB

Agate Pass CrossFit – CrossFit AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Calories) 20 Min EMOM Odds: Max Cals (Row//AB/Ski) Evens: 5 Renegade RowScore Cals Rowed??, Biked??, or Skied⛷

Agate Pass CrossFit – CrossFit

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Angie HIIT Style (Time) 4 Rounds 25 Ring Rows (or Pull Ups) 25 Burpees 25 Ab Mat Sit Ups 25 Air Squats Rest 1 Min between Rounds

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) Death x Slam BallsStart at 4 going up by 2 each round. After you finish, do 6 each min until the last person stops Metcon Metcon (AMRAP – Reps) Death X Dball Russian Twists Start at 4 going up by 1Same rules apply for

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump Rope Push ups Box Jumps Vups or Vcrunch Walking lumges (weighted optional)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (2 Rounds for reps) 2 Rounds 1. Row Cals 2. Burpees 3. Wall Balls 4. Sit Ups 5. KB Swings 2 Mins at each station preforming max reps, resting 30 seconds between stations.Score will be total number of reps preformed each round. AFTER PARTY Partner Sprints (Time)