WOD

Agate Pass CrossFit – CrossFit

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press + Split Jerk (15 Minutes to establish) WOD Metcon (4 Rounds for reps) Fight Gone Bad STYLE 3 ROUNDS 1. Box Jumps 24″/20″ 2. Deadlift 205/135 or 3. Burpees 4. Lunges 5. Dough Boys or your favorite

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 Back Squat (5X5) Metcon Metcon (AMRAP – Rounds) 15 Min AMRAP: 20 Cal Row 2 Rope Climb 10 Renegade row 50/35 lb

Agate Pass CrossFit – CrossFit WOD Warm-up Wilmot (Time) 6 Rounds for time of: 50 Squats 25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here Skill/Strength Metcon (5 Rounds for reps) coaches choice Friday AB SESH 5 Rounds 1

Agate Pass CrossFit – CrossFit Metcon (Time) 1k row BUY IN 6 Rounds 9 Chest to Bar 9 Kb swing (70/53) 9 Front Squat (135/95)

Agate Pass CrossFit – CrossFit Retest from August 5th Warm-up Skill/Strength Metcon (No Measure) EMOM 10 MINS ODDS= Double under EVEN= Hollow Rocks WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpees 20 Power Clean (105/70) (135/95) 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Deadlift (5-5-5-3-3-3-2-2-1-1) Rowing Nancy (Time) ROWING NANCY 5 Rounds 500 meter Row 15 Overhead Squats

Agate Pass CrossFit – CrossFit Strength Thruster (5 Rounds X 3 Reps) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 7 Burpees 14 Dough Boys 7 Push Jerk or Press (Athletes choice) 115/80/ 155/105 RX+

Agate Pass CrossFit – CrossFit WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run AFTER PARTY Split Jerk (form and practice.Build to heavy in 8mins(optional) since nobody did it today. here you go