WOD

Agate Pass CrossFit – CrossFit Skill/Strength 8×4: Back Squat (8 sets of 4) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Jerk + 1 Split Jerk (10 min EMOM to find a “HEAVY” for the day) 1 Push Jerk + 1 Split Jerk WOD Metcon (Time) 7 ROUNDS 200M Run 7 Ring Dips or 4 Muscle up for (RX+) 12 OH Lunges 45/25 or walking overhead lunges

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here Warm Down

Agate Pass CrossFit – CrossFit WOD Metcon (5 Rounds for time) Every 5 Minutes, For 25 minutes Row 500 Meters 10 Thrusters 115/75 or 135/95 for RX+ 10 Pull-up or Chest to bar for rx+ Skill/Strength Metcon (No Measure) Either do an 800 meter cool down or practice handstands (walking or regular)

Agate Pass CrossFit – CrossFit WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Backsquats 135/95 Body weight=RX+ *200 meter run after each round Skill/Strength Bench Press (9 sets of 3 increasing every 3 reps)

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (1 rep every :30 seconds for 11 minutes (22 reps)) WOD Metcon (Time) APCF CHIPPER!! 2 Rope climbs 50 Wall Balls (20/14) 2 rope climbs 50 Box Jump Overs (24/20) 2 rope climbs 50 DB Snatch (50/35) 2 Climbs 25 min time cap.

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (Every 90 seconds for 15 minutes) WOD Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 HSPU 10 Front Squat 155/105 20 GHD sit up

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 500m Row (Time) Max Effort 500m Row WOD Metcon (Time) 5 Rounds (for time) 10 Jerks, 155/105 10 TTB (Toes to Bar) 10 Burpees

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) The Ark…death by EMOM EMOM, increasing by 2s Bench Press Ring Row (switch back and forth) Men – 75% bodyweight + box for rows Women – 50% bodyweight Score is reps of last full round completed Metcon (5 Rounds for time) 5 rounds, each for time

Agate Pass CrossFit – CrossFit WOD Deadlift (8 sets of 2 ) 3 high box jumps directly after each set. For explosive power accessory training. Metcon (Time) Shortened “Rene” 4 Rounds Rx+= 7 Rounds (Full Hero) 400 meter Run 21 walking lunge 15 pull-ups 9 Burpees Rene (Time) 7 rounds for time of: 400m Run