WOD

Agate Pass CrossFit – CrossFit 12 min to build to 3 posn sqt cln: from ground/ from hang/ from hi hang Weightlifting 1 high hang+1 mid hang + 1 full Clean (12 min to max) Metcon Metcon (AMRAP – Reps) 15 min AMRAP: shldr to OH (75/45) Every time wt down, do 15 Abmat Situps

Agate Pass CrossFit – CrossFit 3 position squat clean (3 reps) 12 Mins to establish 3 position Squat Clean 1 rep from the floor 1 rep from low hang 1 rep from high hang (Cannot put the bar down between 3 reps) Metcon (Time) Metcon (option 1) 27-21-15-9 HSPU Calorie Row RX + is both

Agate Pass CrossFit – CrossFit Metcon 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 Warm-up Skill/Strength Shoulder Press (@75-80% of Your 1RM) Metcon Metcon (Time) 5 Rounds for time of: 10 Hand Release Push up Or HSPUrx+ 20 KB Swings (53/35) of 70/53 rx+ 30 Double Unders or 50 RX+

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Deadlift (5-5-4-4-3-3-2-2-1-1) WOD Metcon (Time) 21-18-15-12-9 Cal. Row DB Thrusters 40/25 or 50/35 Warm Down

Agate Pass CrossFit – CrossFit Warm-up WOMENS WOD WEDNESDAY Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 8-12 min. Handstand practice -Walking Handstand -Regular Handstand practice -Progressions for handstand -Strength WOD Metcon (AMRAP – Rounds and Reps) Basketball 20 Min AMRAP 100ft Bear Crawl 2 Rope Climbs 10 GHD sit-ups (weighted is an option) 200ft Farmer Carry 5 Box Jumps Every 2

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (11 Mins @60-80% 1RM of your Limiting factor) 11 MIN EMOM Limiting factor=Weakest lift. meaning go off you jerk if it less than front squat or go off front squat if less than jerk. WOD Metcon (Time) 5 Rounds 200 m run

Agate Pass CrossFit – CrossFit Warm-up WOD Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135#In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011To learn more about Dae Han click here

Agate Pass CrossFit – CrossFit Warm-up Happy Friday Everyone. Hope to see you all for this killer today!!! you will love it. GO HAWKS! BLUE FRIDAY (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 HSPU 10 Box Jump Overs (24/20) (30/24) –Rest 2 mins– Metcon (AMRAP – Rounds