WOD

Agate Pass CrossFit – CrossFit Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here

Agate Pass CrossFit – CrossFit Sumo Deadlift (5×3) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) 5 rounds of a 4 minute AMRAP with 1 min rest between rounds 100m run (second speed bump) 10 Russian KB swings 10 KB squats 10 Situps

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon (Time) 50-40-30-20-10 Lunges (weight overhead optional) Dough Boys

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Overhead Squat (12 minutes to Establish 1 rep Max) WOD Metcon (Time) Metcon (Time) 21-18-15-12-9-6-3 Power Cleans (115/75) or RX+ (135/95) Burpees Over Bar

Agate Pass CrossFit – CrossFit Skill/Strength Push Press + Split Jerk (EMOM 10 mins. ) WOD Metcon (Time) 4 Rounds 200m Run 15 Wall Balls 20/14 or Above red line/20 RX+ 9 Deadlift 185/135 or 225/155 RX+

Agate Pass CrossFit – CrossFit WOD widow maker (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Double Under (3:1 singles) 15 Burpee 15 Box Jump (24/20) 15 Pull up Back Squat (5 sets of 3 reps @70%+)

Agate Pass CrossFit – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (10 min EMOM 5,5,4,4,3,3,2,2,1,1) WOD Metcon (Time) 15/12/9/6/3 Deadlift 225/155 or 255/185 RX+ toes to bar 200m Run in Between rounds

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Metcon Metcon (Time) 5 Rounds 10 Back extensions on GHD 1 Rope climb or 2 RX+ 5 Burpees or 10 RX+ 10 Hang Power snatch 95/65 or 115/80