WOD

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10 Min EMOM) Every Min on the Min preform 3 touch and go power cleans. Work up to heavy set. Metcon Metcon (Time) 5 Rounds 10 HSPU 20 GHD Sit Up 200m Run

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) 4X5 MIN AMRAPS (WITH 90 SEC REST BETWEEN) #1 7 CALS ROW 7 BURPEES #2 7 KB SWINGS 7 LUNGES #3 7 SIT-UPS 7 RING ROWS #4 7 HANG DUMBELL SNATCH 7 BOX JUMPS

Agate Pass CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Agate Pass CrossFit – CrossFit Warm-up WOD Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Press + 2 Split Jerk (9 x 1) Push Press and Split Jerk Complex9 sets increasing weight every 3rd set Metcon Metcon (Time) 6 Rounds 8 Burpee Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) 32 Double Unders 16 Min time capModify to

Agate Pass CrossFit – HIIT Warm-up Metcon HIIT (AMRAP – Reps) 7 Min AMRAP: 7 KB Swings 7 Plate G2OH Rest 1 Minute 7 Min AMRAP: 6 Calorie Row 6 Burpees Rest 1 Minute 7 Min AMRAP: 5 Russian Twists w/ WB 5 AB Mat Sit-ups*One partner completes a full round, then the second partner

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when both partners have finished. If 1 partner finishes before the other, that partner may rest until the other partner

Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (10-15 focused minutes on Turkish Get up ) “Quality over quickness” Beginner: form/technique work Intermediate: work on cycling and cutting rest times/form improvement work Advanced: heavy controlled Reps Benchmark Thursdays WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) Buy-In 400m Run or 500m Row Run 200 meters or Row 250 meter after each movement: 25 Push-ups 25 Wall Balls 25 Sit ups 25 Goblet Squats Buy-Out 25 Burpees

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (10 Min EMOM) Start @ 65-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Balls (20/14)(30/20) 10 Vups (GHD Rx+) 5 Wall Walks (25ft HS Walks Rx+)