WOD

Agate Pass CrossFit – CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar […]

Agate Pass CrossFit – Just Sweat Metcon (5 Rounds for reps) Five 5-minute AMRAPS, each starting with a 500m row or 400m run 12 Wall Balls 9 Box Jumps 6 Burpees 1 min rest between rounds. Tracking rounds/reps

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (15 sets of 1) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 2 rope Climb 10 Box Jumps (30/24) 20 Dough Boys 10 Overhead walking plate Lunges 45/35 *Every 2 mins on the minute 5 burpees

Agate Pass CrossFit – CrossFit Warm-up Metcon (Time) 5 rounds 12 SDHP 75/55 or (95/65) 12 Push Press 75/55 or (95/65) Rest 5 Minutes 5 rounds 10 SDHP 75/55 or (95/65) 10 Push Press AFTER PARTY 2k ROW at 70-75%. (3-4 minutes post WOD)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (15×1 in 20 minutes but not EMOM) 15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. Full snatch for advanced or power to OHS+OHS. You will have 20 Minutes to work on it and hit all 15 sets. Metcon

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5-5-3-3-2-1-1-1) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5-5-3-3-2-1-1-1) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 24 min Partner AMRAP Partner 1: 400m run Partner 2: 9 hang cleans (135/95) 6 Shoulder to OH 3 OH Squat Switch when running partner returns and start from where lifting partner left off. Score is total rounds and reps of lifts.

Agate Pass CrossFit – CrossFit Warm-up CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie

Agate Pass CrossFit – CrossFit Second to last Thursday of our “lighter programming” for the open. Tonight they announce 16.4 and next week will be the last week (16.5) then we’re back to the EVERYDAY evilness we all love and enjoy 🙂 Skill/Strength Handstand/Walking Handstand Practice 10-15 minutes to work on Handstsnd progressions 1. HS