WOD

Agate Pass CrossFit – CrossFit Muscle up club (Practice ) Either perform Muscle up club (all skill levels) OR work on transitioning Multiple MU more smoothly and efficiently . RX++ Peter Pan (AMRAP – Rounds and Reps) WOD 16 min AMRAP 10 pistols (using rig for balance) 15 Ring push up 50 ft Broad jump […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (8 sets of 6) WOD Metcon (Time) 5 Rounds 30 slam ball 20 lunge w/slam ball Overhead 15 Russian Twist w/Slam ball 200 Meter Run

Agate Pass CrossFit – CrossFit WOD widow maker (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Double Under (3:1 singles) 15 Burpee 15 Box Jump (24/20) 15 Pull up Strength Back Squat (5 sets of 3 reps @70%+)

Agate Pass CrossFit – CrossFit Metcon (Time) For Time: 23 Deadlifts (155/105) 23 HSPU 23 Back Squat (155/105) 23 Burpees 23 Ground to OH (155/105) *20 min timecap Metcon (Time) Weekend Cash Out: 3K Row

Agate Pass CrossFit – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (5 Rounds for reps) TABATA 1. Ring dips or Muscle up RX+ 2. goblet Squat 3. Burpees 4. Dough boys or GHD RX+ 5. KB Sumo Deadlift high pull

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Jerk + 1 Split Jerk (10 sets) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 10 minutes on 2 minutes rest 8 minutes on. (AMRAP style) 8 Renegade Rows (50/35) 16 Box Jump (24/20) 8 turkish get up (same dumbell as

Agate Pass CrossFit – CrossFit Warm-up Strength Front Squat (7-6-5-4-3-2-1) WOD Metcon (Time) Buy in= 400 meter Sprint 21-15-9-15-21 Hang clean 135/95 or 155/105 RX+ Toes to bar Buy out=400 meter sprint

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (4 Reps EMOM for 10 minutes) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 10 pull ups 12 Kettlebell swing 53/35 or 70/53 Rx+ 14 single Arm Overhead Lunge w/KB 16 Ab-mat sit ups or GHD RX+ *Every 2 minutes 1 rope climb (legless=RX+)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (6 sets of 3 reps ) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – CrossFit Metcon (5 Rounds for reps) Five 5-min AMRAPS, each starting with a 400m run, and followed with as many reps as possible of the following lift: Round 1: DL R2: Hang power clean R3: Snatch R4: OHS R5: Shoulder to OH 135/95 (155/105 Rx+) Track your reps each round. 90