June 2018

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 Skill/Strength Paused Front Squat (7 sets of 4) WOD Metcon (2 Rounds for reps) 4 Rounds 90 seconds max burpee 90 seconds max DB Snatch 53/35 70/53 Rest 1 minute between rds

Agate Pass CrossFit – CrossFit Skill/Strength HERO WOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) 10 min EMOM Evens= max sit up/ GHD Odds= Handstand holds Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 Box Jumps 10 Alt KB Lawnmower Pulls 8 Knee Raises Every 3 Min on the Min run 200mLawnmower Pull: Single arm Sumo Deadlift High Pull

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups AFTER PARTY Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 10 Rounds 100m Sprint 10 Ab Mat Sit ups Metcon Metcon (Weight) 10 Min EMOM Odds 8-10 Cal Row Evens 10 DB Push PressChoose an weight the you can complete all time Push Presses in

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Hang Snatch (12 min EMOM 3 Hang POWER ? Snatch!) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU Russian Twist KB swing 53/35 or 70/53 16 min CAP

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 20 Cal Air Bike or Row or Ski Erg walk for 1 min 3 rounds: 20 slam balls 20 kettle bell swings 20 goblet squats 20 ab mat sit up *rest 1 min between rounds Buy Out: 20 Cal row or 200 single jump

Agate Pass CrossFit – CrossFit Warm-up Weightlifting You will have 12 minutes to establish a 1RM then you will take off 50% of the weight and a 2 sets of max reps Back Squat (1×1) 12 Mins to Establish 1 Rep Max Back Squat (2xMax Reps) 50% of 1RM Metcon Metcon (AMRAP – Rounds and