WOD

Agate Pass CrossFit – CrossFit Warm-up Strength Turkish Get Up (30 for time) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – CrossFit Hang Power Snatch (3 reps 10-min EMOM) Metcon (Time) For time: 1000m row 50 box jump overs (24/20) 30 slam balls (20)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 meters (AMRAP – Rounds) Death by 10m Start at round 6 and continue adding one return trip until you fail WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 50 Sit-ups 30 KB Swing (53#/35#) 10 Walking Lunges with KB overhead (5 right arm/5

Agate Pass CrossFit – CrossFit WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you complete the 2K

Agate Pass CrossFit – CrossFit Metcon Metcon (Time) Level III 275 lb/ 215 lb 15 Dead Lifts 5 Muscle Ups 12 Dead Lifts 4 Muscle Ups 9 Dead Lifts 3 Muscle Ups 6 Dead Lifts 2 Muscle Ups 3 Dead Lifts 1Muscle Ups Level II 185lb/ 135 lb 15 Dead Lifts 15 Box Dips –

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) six 4- minute rounds with a 1-min rest between rounds. Each round starts with a 500m row, then as many reps as possible of: R1: KB swings R2: Slam balls R3: Situps R4: Goblet Squats R5: Renegade Rows R6: Box step ups with SB Score

Agate Pass CrossFit – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Jerk + 1 Split Jerk 1 Push Jerk + 1 Split JerkEMOM FOR 10 MINS. WOD Metcon (Time) 5 Rounds 500 Meter Row 10 Burpees over Rowers.

Agate Pass CrossFit – CrossFit Warm-up Come and Celebrate Zach Fish! Zach will be headed out to Spring training and making a few stops ahead of time. Zach Has been sucha a pleasure to work with and I can only wish him the best! He is leaving almost 20 pounds lighter and a whole shit

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5X3) WOD Metcon (Time) For Time: 150 KB Swings (53/35) or (RX+++ 70/53) ( All levels Must be in continuous movement.) * Every time you break perform 30 Wall Balls (20/14)