WOD

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 high hang+1 mid hang + 1 full Clean (EMOM 10 mins 3 reps 10×3) WOD Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 7 KB SWINGS 53/35 or 70/53 15 Double Unders 7 Cleans 135/95 or 185/135 15 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (9 sets of 2 reps) Metcon Metcon (Time) Rx 4 Rounds Row 500m 12 Burpees 21 Box Jumps, 24/20 Rx+ 4 Rounds Row 500m 12 Burpees over Rower 21 Box Jumps, 30,24

Agate Pass CrossFit – CrossFit Warm-up Overhead Squat (15 minutes to find 3 Rep Max OHS) WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 1. Row for Cal. 2. Hang power Snatch (squat=RX+) 3. Dough Boys 4. Double Unders 5. Single Arm Overhead Lunges 53/35

Agate Pass CrossFit – CrossFit HERO WOD Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn more about Carse click here

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength WOD () Bench Press (1 rep Max Bench Press! :)) Metcon Metcon (AMRAP – Rounds) 15 min. AMRAP 15 Ring push up or scale to regular 30 wallball 20/14 50ft Handstand walk or 50 sec. accumulative handstand hold.

Agate Pass CrossFit – CrossFit Skill/Strength Weightlifting Deadlift (6 Sets of 4 Reps) WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Front rack Lunges 115/85 or 135/95 2 Rope Climbs 100 Meter Sprint 10 Dumbbell Snatch (50/35)

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) EMOM for 10 minutes Odd = Double under practice Even = Plank Metcon Metcon (Time) 6 Rounds 9 Chest to Bar 9 Kettle Bell swing 70/53 9 Hand Stand Push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 at 65-70%) WOD Metcon (Time) 7 Rounds For time 7 Push Jerk or Press (135/95) or (155/105) 7 Toes to Bar 7 burpees over bar

Agate Pass CrossFit – CrossFit We will be re-doing lurong WOD #1 but we Will NOT be doing the core (unless your heart desires it). skill/strength we are going to be doing Sumo deadlift 8×2 instead 🙂 see you all tomorrow! come with a smile 🙂 Warm-up WOD Lurong WOD 1 (AMRAP – Reps) WOD

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here