July 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: 1 MINUTE/MOVEMENT FOR 3 RDS Farmers Carry Squats Knee Raises Push ups Sit-ups

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7×4 starting at 65% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 Min off for 3 Rounds 11 KB swings 53/35 70/53 7 Box Jumps 20/24 or 24+/30+ Three burpees EMOM including 0:00

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Cal Row 2. Burpees 3. Lunges (add weight *optional) 4. DB Push Press 5. Scissor Kicks AFTER PARTY COACHES PICK

Agate Pass CrossFit – CrossFit Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (Time) 15-12-9-6-3 Clean And Jerk 95/65..155/105 Pull ups

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 of Ring Row Box Steps or Jumps Sit-ups Super-man Wallball Twists Time Cap 20 Minutes

Agate Pass CrossFit – CrossFit HERO WOD Tillman (Hero) (Time) Hero WOD “Tillman” 7 Rounds 7 Deadlifts 315/220 200 Meter Sprint 15 Pull ups *Rest 45 seconds between rounds

Agate Pass CrossFit – CrossFit Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (Time) 5/25/18 RETEST 6 Rounds 8 Burpee Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) 32 Double Unders 16

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) Fight Gone Bad Style (3 rounds of 1 minute per movement): Row (Cal) Push Press Jump Rope AB Mat Sit-up Burpees 1 minute rest between Rounds

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Reps) 3 Rounds of 1 minute work and 10 second transition: Row/Bike/Ski for Cal Shuttle Run (1 rep/50ft) Bike/Ski/Row for Cal Partner Wall Ball Sit-up Ski/Row/Bike for Cal Farmer Carry (1 rep per 50ft) 70 Seconds of Rest between rounds Coaches after party or add