January 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 1000m Row 3 Rounds 30 Wall Ball 20 Knee Raises 10 Med Ball Twists Buy Out 800m Jog (Warm Down)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (3-3-3-2-2-1) WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 11 minutes of: 5 power snatches 95/65 10 overhead walking lunges 95/65 1 rope climb Men: 95 lb. Women: 65 lb. Scaled option Scaling this WOD This is a fast-paced triplet.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 5 Rounds 3 Min AMRAP Buy in 30 Double Unders or 60 Jump Ropes With remaining time: 7 DB Push Press 9 Box Jumps 12 Ab May Situps *Rest 1 Min Between Rounds but don’t stop movingScore for total reps completed not including

Agate Pass CrossFit – CrossFit Skill/Strength Handstand/Walking Handstand Practice WOD Metcon (Time) 5 Rounds for time 250m Row 25 Thruster 45#\35# 40 Double Unders

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 21 Russian Swings 15 Burpees 9 Ring Rows *jog 200m between roundsSprint through the 21-15-9 — JOG the 200m at a 70-75% pace.. Do NOT Sprint or Run the 200m AFTER PARTY ()

Agate Pass CrossFit – CrossFit Warm-up Starting New Dynamic warm up geared specifically for the days WODs✅??? Skill/Strength Metcon (Time) Medicine Ball Cleans Form and technique work focused on getting back to the basics and relearning the clean as well as breaking down your set up and dynamic positions/faults You will then complete 30 for

Agate Pass CrossFit – HIIT Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP run 200 or row 250 m overhead plate lunge 20 10 push ups 25 ab mat sit ups 100 ft farmer carry after party coaches choice

Agate Pass CrossFit – CrossFit 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 Skill/Strength EMOM 10 min 2 Power Snatch from Mid Hang + 2 OHS (Overhead Squats) WOD Metcon (Time) 5 Rounds 10 Pull ups 10 KB Swings 53/35 or 70/53 100ft bear Crawl *10 V-ups or GHD sit up every 2min 20 min cap.

Agate Pass CrossFit – HIIT Metcon (Time) 21-18-15-12-9-6 Row/AB/Ski Erg for Cal Ab Mat Sit-ups Plate G2OH Russian Twists w/Plate After Party Coaches Choice