WOD

Agate Pass CrossFit – CrossFit Metcon (Time) Partner Brenton – for time and reps! 10 total rounds (5 rounds each partner) of: 100′ bear crawl 100′ standing broad jumps **3 burpees every 5 broad jumps** NOTE: Alternate rounds with your partner. While one is performing their round of Brenton, the other will be doing WB […]

Agate Pass CrossFit – CrossFit Weightlifting Shoulder Press (Work to highest 5rm) Weightlifting Shoulder Press (Work to highest 3rm) Weightlifting Push Press (Work to highest 5rm) Weightlifting Push Press (Work to highest 3rm) 15 min EMOM of strict press, transitioning to push press. Each set should be 3-5 reps. Once you fail at 3 reps

Agate Pass CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Choose a weight to keep this a sub-5 minute grinder. Heaviest you can go FAST. If not Rx, list weight in notes. Metcon (Time) 05/26/16 WOD: For time, complete the following: 100 DU buy-in, then 21/18/15/12/9 DL (185/135#) Bar-facing burpees

Agate Pass CrossFit – CrossFit Gymnastics Handstand/Walking Handstand Practice (15 minutes ) Holds against wall, against band, shoulder touches against band, HSW. Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Agate Pass CrossFit – CrossFit Weightlifting Squat Clean (20 minutes to work up to a 1rm. ) Throughout the 20 minutes, you may transition from a power clean to a squat clean as it gets heavy. Focus on getting comfortable catching in the bottom position and standing it up. Metcon (Time) 05/24/16 Wod For time,

Agate Pass CrossFit – CrossFit Weightlifting Front Squat (Work to 3rm, then deload) work up to a 3rm Front Squat, then, wait 60 seconds, drop 40/20# and perform max reps (no more than 3 seconds between reps). Wait 60 seconds, drop 40/20# and perform max reps again. Wait 60 second, drop 40/20# and perform max

Agate Pass CrossFit – Just Sweat Metcon (Time) Rowing Annabeth Complete the following, for time: 500m row 50 single unders 50 abmat situps 10 pushups 400m row 40 single unders 40 abmat situps 10 pushups 300m row 30 single unders 30 abmat situps 10 pushups 200m row 20 single unders 20 abmat situps 10 pushups

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) Pull-up technique, including kipping styles 7 Min of Pullups Metcon (Time) 21/15/9 for time: Power clean (95/65) Burpee box jump over

Agate Pass CrossFit – CrossFit Back Squat (Paused 5×5) 3 second hold at the bottom!!! Each rep! Metcon Metcon (Time) Countdown Complete 10,9,8…1 reps for time, as follows: HR Pushups Weighted ab-mat situps (44/26) Power Snatch (115/85) After each even round, perform 30 DU After each odd round, run 200m

Agate Pass CrossFit – Just Sweat Metcon (Time) Rowing Annabeth Complete the following, for time: 500m row 50 single unders 50 abmat situps 10 pushups 400m row 40 single unders 40 abmat situps 10 pushups 300m row 30 single unders 30 abmat situps 10 pushups 200m row 20 single unders 20 abmat situps 10 pushups