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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 50 Wall Balls 25 Cals Row Rest 30 Sec 40 Wall Balls 20 Cals Row Rest 30 Sec 30 Wall Balls 15 Cal Row Rest 30 Sec 20 Wall Ball 10 Cal Row Rest 30 Sec 10 Wall Ball 5 Cal Row

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Rest 1 Min between EMOMs 6 Min Clean EMOM (12×1) Every 30 sec 1 High Hang Squat Clean 1 Hang Squat Clean with 2 sec pause at the bottom 6 min Clean Complex EMOM 3 clean shrug 2 clean high pull 1 squat clean Metcon (AMRAP – Rounds

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) “Pick five” Tabata freestyle Tuesday. 1. Favorite movement number one 2. Favorite movement number two 3. Favorite movement number three 4. Favorite movement number four 5. Most hated movement number five ? AFTER PARTY COACHES CHOICE

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Reps) 5 Rounds 4 Min AMRAMP 10 cal Row 10 Ring Rows, 10 Burpees, 20 Air Squat Max Med Ball Sit ups W/ Remainder of 4 Min Rest 1 MinScore is med ball sit ups AFTER PARTY 1-Mile Run (Time) Max Effort 1-Mile RunSprint 200m

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (5×5) 1×5@60% 1RM 1×5@60% 3×5@70% Metcon Metcon (Time) 400m Run 40 Wallball(20/14) 200m Run 20 Hang Clean (135/95) 200m Run 40 Wallball 400m Run

Agate Pass CrossFit – CrossFit HERO WOD Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click here

Agate Pass CrossFit – CrossFit Skill/Strength Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds WOD Metcon (AMRAP – Rounds and Reps) Wod 3 Rounds 4 min AMRAP followed by a 90 sec rest 9 Burpee 6 T2B 3 Jerk (155/110)

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Chief Style HIIT 5 Rounds 3 Min AMRAP 2 Turkish get ups (1 ea arm) 6 Burpees 9 Air Squats Rest 1 Min AFTER PARTY Metcon (2 Rounds for time) 2 Rounds Max Wall sit (weighted optional) Rest 1 Min in between

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (No Measure) 10 min EMOM Evens= gymnastic handstand or walk practice Odds=kip practice WOD Metcon (Time) 30 Shoulder to Overhead (75/50) 30 Back Squat (125/90) 20 Shoulder to Overhead (105/75) 20 Back Squat (155/110) 10 Shoulder to Overhead (135/95) 10 Back Squat (185/130) 800 meter run