WOD

Agate Pass CrossFit – HIIT WOD Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: CAL ROW AB MAT SIT UPS KETTLE BELL SWINGS (RUSSIAN) RUSSIAN TWISTS PLATE G2OH

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 2 Rope Climb 100m Sprint Lunge 50 Feet with Plate OH (45/35) Bear Crawl 50ft back *3 Burpees Every min on the min

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 Warm-up Weightlifting Back Squat (12 Min to Est 1RM) Back Squat (2 x Max Reps ) Peel off 50% of established 1 RM weight and complete 2 sets of max reps. No rest at the top. Continuous reps. Metcon Metcon (Time) 40-30-20 Wall balls (20/14) Pull Ups 100 Double Unders

Agate Pass CrossFit – HIIT Metcon (5 Rounds for reps) TABATA: Airbike/Ski Erg Slam balls Squats Planks Mountain Climbers

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 2 Split Jerks (10 Min EMOM) Work on form and technique Advanced Build to AHAP Metcon Metcon (AMRAP – Rounds) 24 Min EMOM 1 Min – 14/12 Cal Row 2 Min – 12 GHD 3 Min – 6 Hang Snatch (75/55 or 115/80 Rx+)Score

Agate Pass CrossFit – HIIT WOD Metcon (Time) 21-18-15-12-9-6-3 Row (Cal) Box Jumps Push Press Jump Rope

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (12 Min EMOM ) First 5 Round focus on form and technique Then build to AHAP Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min – AMRAP 50 Double Unders 10 DB Single Arm Hang Clean & Jerk (50/35) Rest

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 minutes: While one partner runs or rows (Run 200 or Row 250), the other L Sits 80 Slamballs (10 then switch) Air bike/Ski Erg 12 Cal each row, other L Sits 80 Kettle (10 then switch) Shuttle