October 2018

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 6 Rounds 10 DB Lunges 10 Dough boys 10 DB Push pressScore for total time

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min on 1 min Rest 100m 10 Goblet Squat 10 V-up 10 Burpees

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 3 Rounds 50 Double Unders 25 Lunges 10 Hang Clean (135/95 155/105)

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12 Min Snatch EMOM 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon Metcon (Time) 21-18-15-12-9-6-3 KB Swings (53/35 70/53) Burpee Box Jump Over (24/20 30/24)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Wall balls Burpees Alt DB snatch V up Jump rope

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.

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5×5) Metcon Metcon (Time) Buy in: 750/600 Meter Row 4 Rounds 10 HSPU 20 Pistols 200m Run Buy out: 750/600 Meter Row

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRMP 1000 meter row buy in 25 box jumps 25 kettle bell swings 25 DB push press 25 walking lunges 25 wall balls 25 chest to bar