WOD

Agate Pass CrossFit – CrossFit WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest AFTER PARTY COACHES CHOICE ?

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 Clean & Jerks (with Dumbells) 10 Box Jumps or Step Ups 10 Burpees 10 Wall Ball Sit-Ups

Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (Time) 4 Rds 8 hang clean 135/95 or 185/135 6 Front Squats 8 Toes to bar *3 burpees every minute

Agate Pass CrossFit – HIIT Warm-up Metcon (AMRAP – Reps) Tabata (20 sec on, 10 sec rest X8 per movement): Row (Cals) AB Mat Sit ups Wall Balls Plank Wind Shield Wipers After Party Coaches choice

Agate Pass CrossFit – CrossFit Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Lunge or pistol RX+ 2. DB Snatch 50/35 or 75/50 3. 10m shuttle sprint 4.

Agate Pass CrossFit – CrossFit Skill/Strength Clean and Jerk (15 Mins spent on clean and jerk (form focus)) WOD Metcon (Time) 4 Rounds 21 pull ups or 9 MU 15 box Jump 24/20 or 30/24 9 KB swing 53/35 or (72/53) 20 Min CAP!

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Kettle Bell Swings 10 Slam Balls Rest 2 Mins 5 Min AMRAP 10 Box Steps/Jumps 10 Squats Rest 2 Mins 5 Min AMRAP 10 Ab Mat Sit-ups 10 Russian Twists AFTER PARTY After Party (AMRAP – Reps) One

Agate Pass CrossFit – CrossFit WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Hollow Rocks 10 DB S2OH Rest 2 Mins 5 Min AMRAP 10 Dips (off box or GHDs) 10 Mountain Climbers (R&L=1) Rest 2 Mins 5 Min AMRAP 10 Wall Balls 10 Med Ball Twists AFTER PARTY 2 min

Agate Pass CrossFit – CrossFit Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (Time) 21-15-9 Shoulder to overhead 115/80 or 155/105 Toes to bar Front rack lunge 5 Rope Climb Buy out or 8RX+