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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday Wall balls Knee Raises DB Rows Seated DB Press Cals (AB, Ski, or Row)

Agate Pass CrossFit – CrossFit WOD Metcon (AMRAP – Reps) Partner WOD can be broken up however you would like 40 DU’s 40 DB snatches 50/35 40 DU’s 40 T2B 40 DU’s 40 DB Goblet Squat 40 DU’s 40 Pull-ups 40 DU’s 40 Reverse Step Lunges (2 counts as 1) 40 DU’s 40 DB snatches

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7 x 4) Start weight at 75-80%. Stick close to the same wieght for all sets we want to strengthen your squat so you can stabolize a heavy weight in your full squat snatch. Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 HSPU

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Burpees 10 box jumps 15 KB Swings Rest 2 mins 12 min AMRAP 5 goblet squat 10 Dips 15 Sit-up AFTER PARTY Rowing Partner Sprints (8 Rounds for time) 8 Rounds 100m sprint One partner rows while the

Agate Pass CrossFit – CrossFit HERO WOD Paul Pena (7 Rounds for time) 7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-MinutesIn Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.To learn more about Paul Pena click here

Agate Pass CrossFit – CrossFit Crossfit Open 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 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups OPEN ANNOUNCEMENT 17.5! Last Week of the Year!

Agate Pass CrossFit – HIIT Warm-up WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

Agate Pass CrossFit – CrossFit Skill/Strength Power Clean (7 sets of 3 reps starting @65%+ 1RM) WOD Metcon (AMRAP – Rounds and Reps) Chief Style. (5 Rounds of 3 min AMRAP) 30 Double Unders (3:1) 15 Cals on Rower 10 GHD sit ups

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA Tuesday! Row/bike/ski/10m shuttle KB Swing Box Jumps or step ups Slam Ball Russian Twist with Slam Ball AFTER PARTY 800m Run (Time) Max Effort 800m Run