August 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins Sprint 100m AFTER PARTY

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Hang Cleans + 1 Front Squat (12-15 Est AHAP) Beginners: 12-15 Mins of working on form and technique Advanced: 12-15 Min work up to AHAP Metcon Metcon (5 Rounds for reps) Tabata Monday Row for Cals Push Press (95/65 or 135/95) Sit ups or GHD Pull ups

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Diego (Time) 8 Rounds 7 Power Cleans (155/105) 22 Double Unders 18 Burpees Run 2k56m With vest or wall ball (20/14)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (6×6) Metcon Metcon (AMRAP – Rounds and Reps) “Chief style” 5rds of 3 Min on 1 off 3 Hang Snatch (115/80) or (155/105 RX+) 6 Overhead Squat 20 Double unders

Agate Pass CrossFit – HIIT Warm-up WOD WOD Metcon (AMRAP – Rounds and Reps) 25 MIN AMPRAP “Partner WOD” 20 Slamballs 20 Dumbbell Push Press 20 Wall Ball sit-ups 20 Russian Twists w/med ball 20 Box Steps Run 200m or Row 250

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Cal Row Jump Rope Push-up Lunge 5 Burpees every 4 minutes, starting at time 0

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 or 30/20 sit up or GHD sit-ups Skill/Strength Farmer’s Carry (5 MIN MAX DISTANCE (FT)) *NOTE WEIGHT

Agate Pass CrossFit – CrossFit Skill/Strength 2 Hang clean + 1 shoulder 2 overhead (10 min EMOM) 2 hang clean + 1 Shoulder 2 overhead WOD Metcon (Time) 21-15-9 Deadlift 225/155 burpees over *100ft bear crawl after each round or 100 ft HSW for RX+ 14 min Time Cap!

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) 5 minute AMRAP: 10 Squats 10 Ring Rows 1 minute Rest 5 Minute AMRAP: 10 Cal Row 10 Sit-ups 1 minute Rest 5 Minute AMRAP: 100 Foot Farmer Carry 10 Box Step ups