WOD

Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Reps) 5 Rounds 1 minute power snatch (55/75) 1 minute overhead squat (55/75) 1 minute of burpee over bar Rest 1 minuteWeights are light so you can lift FAST! This is a pure cardio and endurance workout. Never stop moving until your earned minute of rest. […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5) WOD TABATA TUESDAY (Time) 1. Pull-ups or strict for RX+ 2 Rowing for cal. 3. V-up or GHD for RX+ (touch ground) 4. Push Press 95/65 or 115/95 RX+ 5. Box Jump 24/20

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (9×2) Start weight @ 80% of 1RM Metcon Metcon (Time) 4 Rounds 20 Wall Balls 20/14# 400 m Run 20 KB Swings 53/35# Rest 1 minute between each round

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot

Agate Pass CrossFit – Open Gym Warm-up WOD UNDER THE LIGHTS!! Metcon (Time) WOD FOR TIME You choose the weight on your bar (1 BAR), break up reps and movements as desired. You will lift M-5000#, W-4000# for C&J AND M-5000#, W-4000# for Back squat (from the floor) 50 Slam ball step ups ( slam

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (Time) 4 Rounds: 200 ft Farmers carry KB 53/35 30 Jump Lunges 15 Russian Twist (same KB) *15 Min Cap*

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3 Deadlift 225/185 or 305/225 6 Toes to Bar 9 Burpees over bar Metcon (AMRAP – Rounds and Reps) 5 Rounds of 3 min AMRAPS w/1 min rest between rounds. 3

Agate Pass CrossFit – CrossFit Warm-up

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (Practice 2-3 kick ups into handstand) 1 Push Jerk + 1 Split JerkBetween sets Or progression holds. (Ask coach) not walking HS just straight up Handstand work. WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2 Rope climbs (3:1