WOD

Agate Pass CrossFit – CrossFit WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

Agate Pass CrossFit – CrossFit Warm-up take 5-10 Mins Working on Kipping Pull up practice. (Regular or Butterfly) Depending on Personal Skills Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (3 Sets 0f 10 Reps) WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell Swings (53/35) or (70/44) 15 Burpees 9 Box Jumps (30/24) or (36/30)RX+

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (15 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 Back Squat (5 sets of 5) Metcon (Time) 2015 Regionals Event 6 5 Rounds 25 Cal Row 16 C2B 9 Strict Deficit HSPU

Agate Pass CrossFit – CrossFit Warm-up 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

Agate Pass CrossFit – CrossFit Warm-up Strength 5 Sets of Max Weighted Planks WOD Metcon (Time) 4 Rounds 50 Double Unders 5 Deadlift (225#/155#) 25 Squat 5 Deadlift (225#/155#)

Agate Pass CrossFit – CrossFit Front Squat Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% WOD Metcon (Time) 15

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 min EMOM 1 Hang Snatch+2 Full Snatch Hang snatch+ 2 Full Snatch (Hang Snatch + 2 Full Snatch) hang snatch and 2 full snatch WOD Metcon (AMRAP – Reps) 4 Rounds 1 min. Max Overhead Squat 95/65 or 115/75 1 min. Max V-Crunch or up 1 min.