WOD

Agate Pass CrossFit – CrossFit Warm-up WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked […]

Agate Pass CrossFit – CrossFit Warm-up Weightlifting With a Partner Complete 10 Sets of Back squat and 10 sets of Bench Press switching from squat station to bench station. Back Squat (3 EOMOM 70-80% (every other minute on the minute)) Bench Press (3 EOMOM 70-80% (SWITCHING)) WOD Metcon (Time) 27-21-15-9 Cal. Row Hang Power Snatch

Agate Pass CrossFit – CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete

Agate Pass CrossFit – CrossFit Warm-up 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 Warm-up 3 Deadlifts + 2 Hang Cleans (15 minutes to do 8 sets of this complex) 8 sets of this complex. start first set at challenging weight and stick or rise depending on feel and form. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP. 10 chest to bar or

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) Five 5-min rounds with 1-min rest between rounds. Each round starts with a 500m row, then AMRAP the ascending ladder below with remaining time. Goal is to get through ladder within the 5 rounds. 1/ea… 2/ea… 3/ea…up through 10/ea Push-ups, box step overs,

Agate Pass CrossFit – CrossFit Metcon (Time) For time: In 5-min rounds that each begin with a 500m row, complete the following. Note 1-min rest between rounds and start reps where you left off. Ascending ladder (1/ea…2/ea…3/ea…up to 10/ea) of: Rx: pushups, box jump overs, pullups, hang cleans (115/85) Rx+: HSPU, box jump overs (30/24),

Agate Pass CrossFit – CrossFit Warm-up RETEST HUMP DAY 2.0 Weightlifting 10 Min EMOM Push Press + Split Jerk (Build to heavy set ) WOD Metcon (Time) 7 ROUNDS 200M Run 7 Ring Dips or 4 Muscle up for (RX+) 12 OH Lunges 45/25 or walking overhead lunges with Barbell 95/65

Agate Pass CrossFit – CrossFit snatch balance + 2 Overhead squats (1-1-1-1-1-1-1-1) Come in and Work on the movement you dont like!!! it will make you better all around if you work weakness Metcon (4 Rounds for reps) AMRAP 5 Minutes: 3 wall Climbs 10 Squat Jumps 1 Min Rest 5 Minutes: Max Plank 1

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (1 rep Max) Metcon Metcon (Time) 10 Rounds For time 5-SDHP (70#/53#) KB 6-Burpee 7-Toe to Bar