WOD

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you complete […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 min EMOM Odd=Back exstentions (mod supermans) Even=GHD situps (mod ab mat situps) Metcon (Time) Buy in=400m run 4 Rounds 12 DB snatches (50/35#) 50 Double Unders Buy out=400m run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting strict press (5×3) Start at 60-75% of 1 Rep Max. If you don’t have on yet built to a heavy set of three. Don’t build too fast and stay with in that 75-80% range for all five sets. Metcon Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Power cleans 135#/95# 2/4/6/8/10/12/14/16/18/20 Burpees over

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Paused Front Squat (11 min EMOM. 3 Reps with a 3 second hold at bottom) Start at 60%+ 1RM WOD Metcon (Time) 6 Rounds: 20 Wall balls 20/14 7 Ring dips or box dips/banded dips **Run a 200 meter every 3 min starting @ 0:00** 25 min Time

Agate Pass CrossFit – CrossFit HERO WOD Paul (Time) 5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.To learn more about Paul click here

Agate Pass CrossFit – CrossFit Warm-up Strength Deadlift (6×2) Start at 75% of 1 Rep Max Build to a heavy set of 2 The 2 are touch and go with about a minute to a minute in half in between sets. Do not sacrifice form, try to keep sets heavy and consitent. Metcon Metcon (Time)

Agate Pass CrossFit – CrossFit Warm-up Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups AFTER PARTY Bench Press (9×3) Start first set at 65% of 1RM Add weight every third set

Agate Pass CrossFit – CrossFit Warm-up Group Warm up with a solid time committed to Form/Technique on the Hang Clean/Double Unders 🙂 WOD Metcon (Time) Buy In= 400m Run Then… 4 Rounds: 12 Hang Power cleans 115/75 or 135/95 Rx+ 50/75RX+ Double Unders or 150 singles each round Buy Out= 400m Run Skill/Strength 8 sets

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (6 sets of 4 at 70%+) WOD Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch (1 Rep Max) You will have 12 mins to establish your one rep max snatch. We don’t do one reps often because we don’t want athletes sacrificing form (quality over quantity). However, it is important to know your one rep max. One reps aren’t generally pretty but