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Agate Pass CrossFit – CrossFit Skill/Strength Clean and Jerk ??‍♀️ Form/technique day (Work) 12-15 minutes focused on form and technique. Working on being “FAST” and how to transition properly. WOD Metcon (Time) 5 Rounds 8 shoulder to overhead 115/80 155/105 8 burpees over bar *250 meter rown after each round 18 min time cap.

Agate Pass CrossFit – CrossFit HERO WOD Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010To learn more about

Agate Pass CrossFit – HIIT Warm-up Skill/Strength WOD Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) Aracely’s Maternity WOD – HIIT Style “Pregnancy gone bad” 23 min AMRAMP Class Buy-In: 100 ‘ Class passes #8 Wall Ball on your back with your feet Partner WOD 10 Wall Ball Squats 100 ‘

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Grip Deadlift (Form focused 8×6) WOD Metcon (AMRAP – Rounds and Reps) Aracely’s Maternity WOD “Pregnancy” Partner WOD 23 min AMRAMP 400 meter run ?‍♀️ together 20 Hang snatches 75/55 or 115/75 4 rope climbs 20 sit ups or GHD 1 person must be holding the ball at

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Angie HIIT Style (Time) 4 Rounds 26 Ring Rows (or Pull Ups) 26 Burpees 26 Ab Mat Sit Ups 26 Air Squats Rest 1 Min between Rounds 26 min. Time cap

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (2 Rounds for reps) 10 min EMOM Odd: Max DUs or technique work Even: plank or L-sit Each movement is a “round” when scoring add totals reps for each movement. Round 1=Dus 2= seconds accumulated in hold WOD Metcon (Time) 21-15-9-6-3 Overhead Squats 75/55 or 115+/75+ Burpees over

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 20 Box Jumps 30 DB Lunges 40 Situps 150 Jump Ropes or 50 DU *Every 2 Mins Do 5 Burpees AFTER PARTY 1000m Row (Time) Max Effort 1000m Row

Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rounds 400 meter run 15 KB swings 53/35 or 70/53 100ft Bear ? crawl or HSW 50’ 1 rope climb

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Mountain climbers Walking lunges Jump Rope Dough boys DB Push press