WOD

Agate Pass CrossFit – Just Sweat Metcon (Time) *Dumbell 25/15* Begin with 1k ROW (2k RX+) 5 ROUNDS of 20 High Pull 20 Push Press 20 Dead lift 20 Push up (on the DB) 20 Lunge Steps End with 1k ROW (2k RX+)

Agate Pass CrossFit – CrossFit Warm-up HERO WOD White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

Agate Pass CrossFit – CrossFit Skill/Strength Weightlifting Push Press (3 EMOM for 11 mins.) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Agate Pass CrossFit – CrossFit 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squats RX 155/105, RX+ 185/135 Run 200 meters *EVERY 2 MINS 3 HIGH BOX JUMPS* 20 MIN TIME CAP, choose weight appropriately to finish under the time cap

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 10 Inbred Cousins (sub WB situps)** Run to wall w/ball 10 WBs Run to wall 10 Pullups Run to wall 10 burpees Run to wall w/ball Repeat AMRAP in 24 minutes ** switch inbred cousins with 5 wall walks alternating

Agate Pass CrossFit – CrossFit WOD Skill/Strength Metcon (Time) 30 (Heavy) Turkish Get Ups for time. WOD As The Crossfit Open Approaches we will be Retesting some of the Old ones to get you guys ready for them! Here is one of my favorites. CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min

Agate Pass CrossFit – Open Gym WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click

Agate Pass CrossFit – CrossFit WOD We will be Doing The WOD before the Skill/Strength So everyone has Fresh Legs for the second week/wod of the LURONG CHALLENGE!!! Lurong Living WOD 2 1/25/16 (AMRAP – Rounds and Reps) Movement Details – Men Level III (3) 10 Power Cleans at 135 lbs. 20 Wall Balls- 20

Agate Pass CrossFit – CrossFit strict press (5 sets of 5) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 6 renegade rows 30/20 or 45/35 8 power cleans 115/80 or 135/95 10 K2E or T2B 12 KB SDHP 70/53

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2 Snatch Grip Deadlift + 2 Hang Snatch (Power or Squat Snatch (Athlete/coaches choice)) WOD Metcon (Time) 21-15-9-15-21: Wall Ball, 20/14 Box Jump, 24/20 or 30/24RX+ 200m Run after every round