August 2018

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 3 Rounds 400 meter Run 20 power Snatch 75/55 15 pull up or C2b RX+ Skill/Strength Back Rack Lunge 6 x 6

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 8 Min AMRAP 15 Russian KB Swings 15 Plate Ground to Overhead Rest 1 Min 8 Min AMRAP 12 Calorie Row 12 Burpees Rest 1 Min 8 Min AMRAP 10 Ring Rows (or Pull Ups) 10 Wall BallOne partner completes

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Paused Back Squat (6-5-4-3-2-1) 3 Sec pause at the bottom. No bouncing Metcon Metcon (AMRAP – Rounds and Reps) “The Chief is Dead” 5 rounds 4 Min AMRAP 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95) *1 Min Rest Metcon (AMRAP – Rounds and

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Mins 12 Goblet Squat 12 Knee Raises or Knees to Elbow 200m Row Rest 1 Min

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap Goat work

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! 2 balls 1 Run (AMRAP – Rounds and Reps) 24 min AMRAP 200 meter 15 Wall Ball 20/14 15 Slam Ball 20/12 15 GHD Sit-Up (Sub sit up or V-up if modifying) *every 2 min. 5 Burpees

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (12 by 3 Snatch balance EMOM (12 mins)) stay Consistent and work on speed under the bar! Advanced athletes work up to AHAP (65%+ to start). New athletes and Beginners (FORM/TECH FOCUS) WOD Metcon (Time) 4 Rounds 4 Snatch (115/80) OR squat Snatch for RX+ Advanced

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 400m run + 100 jump ropes Then 6 rounds 8 Alt DB Snatch 8 Burpee box jump overs Cash out 400m run + jump ropes

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 5 HSPU or Deficit for RX+ 45+/35+( plates) 8 Toes 2 Bar 10 Box Jump 24/20 30/24 200 meter run