July 2018

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 2 Rope Climbs 100ft Overhead Walking Lunge 45/35 or 95/65 (bar) 10 Knee 2 elbow or Toes to bar 20 Russian KB Swing 53/44 or 70/53

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) BUY-IN: 1000M ROW 3 ROUNDS: 30 Wall Balls 20 Knee Raises 10 Renegade Rows Buy-Out: 800M Jog

Agate Pass CrossFit – CrossFit Warm-up METCON Metcon (Time) 3 Rounds for Time: 400 m Run 20 Power Snatches 75#/55# 15 Pull-ups Skill/Strength Back Rack Lunge (6 sets of 6)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TAXDAY: Wall balls Shuttle run Push press Jump rope V up

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (10 min EMOM ) Push Press and Split Jerk Complex WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed. Metcon

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Metcon (Time) Hero WOD Samon 8 Rounds 13 Deadlift (185/125) 17 Wallballs (20/14) 400m Run

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (8×4) Start at 70-80% WOD Metcon (AMRAP – Rounds and Reps) 5 rounds 3 min on 1 min Off 8 burpees over bar 8 DL 185/135 or 225/155 100 meter sprint ?‍♀️

Agate Pass CrossFit – HIIT Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats New Section 1000m Row (Time) Max Effort 1000m Row

Agate Pass CrossFit – CrossFit WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest AFTER PARTY COACHES CHOICE ?