May 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 DB Thusters 7 Ring Row 7 cal Row Rest 1 min between Rounds AFTER PARTY

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie RowIn honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006To learn more about Brehm click here

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Rounds and Reps) AMRAP IN 20 min: 200 m run 10 SDLHP 50 Jump Rope 10 V-Ups Every 3 minutes 30 sec plank

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 21-15-9 Shoulder to OH (95/65 or 135/95) Box Jump Overs (24/20) *Rx 10 Ring Push up every 2 Mins

Agate Pass CrossFit – HIIT WOD Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: CAL ROW AB MAT SIT UPS KETTLE BELL SWINGS (RUSSIAN) RUSSIAN TWISTS PLATE G2OH

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 Clean & Jerks (with Dumbells) 10 Box Jumps or Step Ups 10 Burpees 10 Wall Ball Sit-Ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 2 Rope Climb 100m Sprint Lunge 50 Feet with Plate OH (45/35) Bear Crawl 50ft back *3 Burpees Every min on the min

Agate Pass CrossFit – HIIT Metcon (5 Rounds for reps) TABATA: Airbike/Ski Erg Slam balls Squats Planks Mountain Climbers

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (12 Min to Est 1RM) Back Squat (2 x Max Reps ) Peel off 50% of established 1 RM weight and complete 2 sets of max reps. No rest at the top. Continuous reps. Metcon Metcon (Time) 40-30-20 Wall balls (20/14) Pull Ups 100 Double Unders