WOD

Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rounds 400 meter run 15 KB swings 53/35 or 70/53 100ft Bear ? crawl or HSW 50’ 1 rope climb

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 8 sets of 20 Second work 10 Seconds rest: 1. Shuttle Run or Row 2. plate G2OH 3. Farmer Carry 4. slam ball 5. push ups

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 4) Start @ 60-65% of 1 Rep Max Beginner: work on form and technique Advanced: Work up to AHAP WOD Metcon (2 Rounds for reps) 8 Min AMRAP 12/10Cal Row 8 HSPU Rest 2 Min 8 Min AMRAP 8 T2B 8 Lunges (Rx+ Pistols)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 Min Partner AMRAP 100m Sprint 16 Alt DB Snatch 10 Box Jumps * Partner 1 does one round and Partner 2 rests then Partner 1 will tag in Partner 2 when round is completed… etc

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) Cammie’s Farwell WOD Partner WOD! 5 Rounds 40 Overhead Squat (95/65) 200m Run 40 GHD Situps 200m Run 40 Pistols Split Reps however you want but partners must run together

Agate Pass CrossFit – HIIT Metcon (Time) 21-18-15-12-9-6-3 Row/AB/Ski Erg for Cal Ab Mat Sit-ups Plate G2OH Russian Twists w/Plate After Party Coaches Choice

Agate Pass CrossFit – CrossFit Skill/Strength WOD s: The Hancock at Agate Pass (Time) Buy In= 50 GHD (states) 7 Rounds 4 Rope Climbs (DATE) 16 Thrusters 75/55 or 95/65 Buy Out= 1776 Meter Row (Year decloration of independence was signed)Modify to 4-5 Round if needed or grab a partner and split reps in half

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 7 Rounds 7 Ring Rows 7 Box Jumps 7 KB Swing 800 meter Run Buy out run Walk for 3 minutes. Then…SKI ERG MAX 2 MIN AFTER PARTY 2 Min Max Cal Ski (Calories) For Two Mins Max Cal Ski Erg

Agate Pass CrossFit – CrossFit Warm-up Benchmark HIIT THURSDAY! DOUBLE DT (Time) 10 Rounds 12 Deadlift 115/75OR RX+ 155/105 9 Hang Clean115/75 or RX+ 155/105 6 Push jerk 115/75 or RX+ 155/105 (GO LIGHTER THAN YOU THINK. I WANT TO SEE INTENSITY TODAY SO IF THE WEIGHT IS MAKING YOU STAND AROUND. ITS TOO HEAVY!!

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: 1 MINUTE/MOVEMENT FOR 3 RDS Farmers Carry Squats Knee Raises Push ups Sit-ups