WOD

Agate Pass CrossFit – CrossFit Warm-up Bench Press (6×3) Bench Press (2 sets MAX REPS @65% of your last 3 rep ) WOD Metcon (Time) 21-18-15-12-9 Calorie Row Thruster 95/6520 min time cap.

Agate Pass CrossFit – CrossFit Warm-up Go over Power Clean Technique and Form work WOD Death By Power Clean (AMRAP – Rounds) – Death By Power Clean EMOM complete 1 more Power Clean, 135/95 For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as

Agate Pass CrossFit – CrossFit () Warm-up Strength Back Squat (10 Minute EMOM) preform 3 reps every min on the min 70-75% WOD Metcon (Time) 3 Rounds for Time 400m Run 20 Box Jumps (24/20), (30/24) 20 Push Press (105/85), (135/95)

Agate Pass CrossFit – CrossFit Warm-up Strength Squat Snatch (EMOMx10) Preform one Squat Snatch every minute on the min staying at a heavy stable weight 65-75% of 1RM WOD Metcon (Time) 800m Run 3RFT 10 Power Snatch (135/95#) 10 C2B 10 Burpees 800m Run

Agate Pass CrossFit – CrossFit HERO WOD Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

Agate Pass CrossFit – CrossFit Strength Weightlifting Squat Clean & Push/Split Jerk (EMOM) Preform 2 squat clean & Jerk (Push or Split) every min on the min. Weight should be 5-20# heavier than your Grace weight from the prior week. Stay at the same weight the entire EMOM. WOD Metcon (Time) Buy in 3 Rope

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 3 rounds: 20 wall balls 20#/14# 50 double unders 20 med ball cleans 50 double unders 200m med ball run Skill/Strength 8 sets of 100 meter sprints on rower (:45 sec rest) (Time)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Paused Back Squat (5 sets of 5) 5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING Back Squat (Unload 20% weight and perform 2 sets Max Reps ) No pause and try to only have one breath at the

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (8 min EMOM of 3 Reps @70%+ of 1RM) You CAN add weight but must start at your 70% or Higher. WOD Metcon (Time) 7 Rounds: 7 Power snatch 95#/65# or 115/75 7 Overhead Squats 7 Handstand pushups 7 Toes to Bar

Agate Pass CrossFit – CrossFit HERO WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph