WOD

Agate Pass CrossFit – CrossFit HERO WOD Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click here Skill/Strength Handstand Walk progression […]

Agate Pass CrossFit – CrossFit Bench Press (5×3) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (1-1-1-1-1 Find 1RM in 5 Working Sets) WOD Metcon (Time) 3 Rounds 21 Deadlifts (155/105) or RX+ (185/135) 15 Front Squat (SAO) 9 Hang Clean (SAO)

Agate Pass CrossFit – Just Sweat Metcon Metcon (Time) 5 RFT 10 WB 10 Slam Balls 10 Plate G2OH 10 Plate OH lunge steps

Agate Pass CrossFit – CrossFit Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here

Agate Pass CrossFit – CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

Agate Pass CrossFit – CrossFit Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups 1-Mile Run (Time) Max Effort 1-Mile Run Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups

Agate Pass CrossFit – CrossFit Warm-up WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Skill/Strength Turkish Get Up

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press (8 sets of 4) WOD Metcon (5 Rounds for reps) TABATATA Tuesday 1. Box Jump 2. Slam ball 3. GHD sit up Or ab mat 4. KB swing (Russian) 5. Burpee Warm Down

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (6 sets of 3 reps at 70-85%) WOD Metcon (Time) 4 ROUNDS: 400m Run or Row if unable to run 30 Wallball Shots 20/14 15 DB Snatch 50/35 23 min Time CAP!