WOD

Agate Pass CrossFit – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 […]

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 800m Run (Time) Max Effort 800m Run WOD Metcon (5 Rounds for reps) TABATA 1.Row 2. Slam Ball 3. Burpee 4. Double Under 5. DB snatch

Agate Pass CrossFit – CrossFit Strength Front Squat (5-5-5-5-3-3-3-2-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 200 meter run 2 Rope Climbs or 3:1 Ratio on Pulls 10 Wall Balls Every 2 mins. 5 burped box jump overs Or scaled to 2-4 burps if needed

Agate Pass CrossFit – CrossFit WOD Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here AFTER PARTY New Benchmark Metcon (Time) 8×200

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in five 4-minute rounds, complete as many reps as possible of the following AMRAPs Each rounds starts with a 200m run, and ends with a 60 second rest before starting the next round: 1: 10 KB swings/10 Goblet squats 2: 10 Ring rows/10 pushups 3:

Agate Pass CrossFit, Agate Pass CrossFit – CrossFit 1 Push Jerk + 1 Split Jerk (EMOM 12 mins.) 1 Push Jerk + 1 Split Jerk Metcon (Time) Metcon (Time) – Buy In 1K Row or 1 K Annie 50-40-30-20-10 Double Unders Ab-Mat Sit-Ups 200 Meter Sprint – Buy Out

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (10 Min EMOM. (any type of jerk)) WOD Metcon (Time) 1k Row or 1K Run then… “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit-ups buy out= 200 meter Sprint (Run if able)

Agate Pass CrossFit – CrossFit Metcon (Time) 3 Rounds 200m run 21 KB swings 53/35 15 V-ups 2 Rounds 400m run 21 Box jump overs 24/20 15 Burpees 1 Round 800m run 21 KB swings 53/35 15 V-ups 21 box jump over 24/20 15 burpees

Agate Pass CrossFit – CrossFit Warm-up Open WOD #1 2016 CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 rounds with 90 sec rest between rounds, of: 400m run 10 GHD situps OH plate walking lunge from ropes to rack 10 ring rows OH plate walking lunge from rack to ropes